7/13/2016

ANNOUNCEMENTS

Upcoming local competitions:
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?
8/14 - Masters of Mayhem @ CrossFit Aspire, Cherry Hill NJ - Masters 40+ $60
8/20 - Summer Slam Teams of six athletes (3 male/3 female) Horsham, PA
9/17/2016 - 3rd Annual Manor Mudder!

WARM UP

48' high knees
48' butt kicks
48' lunge
48' inch worm
48' karaoke
48' straight leg march

BUY IN

Power Clean + Power Jerk
5 x 2 @ 75%

this should be done in less then 12 minutes

SKILL

clean pull 4 x 4 up to but no more
then clean weight

WOD

4 rounds for time
30 DU
5 hang clean thrusters 75/45
15 burpees

free: 50 SU/10 wallballs
comp: 50 DU/115-75

CASH OUT

run 435m x 4

MOBILITY

trap smash