7/28/2016

Upcoming local competitions:
8/14 - Masters of Mayhem @ CrossFit Aspire, Cherry Hill NJ - Masters 40+ $60
8/20 - CF Rehoboth Battle at the Beach
9/17/2016 - 3rd Annual Manor Mudder!
10/8 - 2016 Lumbar Games M/M or F/F $160/team
12/3-12/4 - Hardbat Holiday Classic - All teams are made up of 2 athletes of the same sex. Masters athletes will be individual. $200 per team/$90 for Masters

WARM UP

20 Good Mornings
20 Air Squats
15 Push Ups
15 Superman
10 Alt Lunges
10 Ring Dips/Box Dips

BUY IN

Front Squat
4 sets x 1 Rep
AHAP
rest ~1 min and 30 seconds

SKILL

Bring bar off of pound pads to do burpees

WOD

For Time:
21 hang power clean 95/65
21 burpees over the bar
100 double unders
15 HPC
15 burpees over bar
75 DU
9 HPC
9 Burpees over bar
50 DU

free: Goblet Squat 35/18 - SU 1:1
comp: 135/95

CASH OUT

Run 335m x 5

MOBILITY

Traps and hamstrings