7/5/2016

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

5 rds
3 Muscle Snatch 45/35
5 Strict press 45/35
10 Air Squats

BUY IN

Every 30 seconds for 6 minutes
2 hang snatch

SKILL

Catch breath on run and sit ups

WOD

20 min AMRAP
435m run
20 wall balls 20/14
15 sit ups
5 cleans 135/95

free: KBS 35/18
comp: 185/135

CASH OUT

strict pull ups
3 x 8
rest as needed

MOBILITY

Quads