8/4/2016

Upcoming local competitions:
8/14 - Masters of Mayhem @ CrossFit Aspire, Cherry Hill NJ - Masters 40+ $608/20 - CF Rehoboth Battle at the Beach9/17/2016 - 3rd Annual Manor Mudder!10/8 - 2016 Lumbar Games M/M or F/F $160/team12/3-12/4 - 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

21-15-9
KB Goblet Squat
Ring rows

BUY IN

front squat

1 x 2 reps @ 70%
1 x 2 reps @ 75%
1 x 2 reps @ 80%
2 x 2 reps @ 85%

SKILL

can you go UB?

WOD

Five rounds for time of:

12 Push Press 75/45 
12 Kettlebell Swings 53/35

free: pike press
comp: 95/65; 70/53

CASH OUT


3 Sets: False Grip Pull-Up Hangs 
(hang at bottom for 10 – 30 seconds)

MOBILITY

forearms