7/8/2015

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

Push Press + Power Jerk
1 set every 90 seconds for 4 rds
AHAP

SKILL

Go over difference between both movements in buy in, practice each a few times

WOD

Every 7 min for 21 min
Run 435m
15 SHSPU
Run 435m

*scale run and hspu so you finish in 5-5:30 time

CASH OUT

Sprint 335m x 3

*faster then you ran during WOD

MOBILITY

Triceps