7/29/2019

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

5 rds
3 Hang Snatch 45/35
5 Strict press 45/35

7 Air Squats
9 Mountain Climbers

BUY IN

Hang Snatch
3 sets x 2 reps @ 75%
2 sets x 2 reps @ 80%
rest ~1 min and 30 seconds

SKILL

Rest on the sit ups

WOD

For Time:
45-30-15
Wall Balls 20/14
Sit ups
Box jumps 24/20

free: 14/10 - step ups
comp: v-ups

CASH OUT

Handstand hold 30 seconds
SUPERSET
strict press x 5 reps AHAP

MOBILITY

Quads