7/7/2015

ANNOUNCEMENTS

Upcoming Local Competitions:
"Bear Down on Addiction" - 8/1 CrossFit Bear - Individual ($85) or teams of 4 2M/2F ($260)
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

WARM UP

2-3 rds x 8 reps
Air Squat
Push Up
Walking Lunge
Ring Row
Good Morning
Pass Through

BUY IN

Burgener then:

EMOTM 6 min
Hang Snatch + Snatch 70-80% 1RM

SKILL

Perform the buy in first and then:
Set up Bar MU or C2B band

WOD

For Time:

15-12-9
Power Snatch 115/75
Burpee Box Jump 24/20
Bar MU/C2B

CASH OUT

Strict Press
4 x 8 ahap

MOBILITY

Shoulders