150424 Friday

CrossFit Hammermill – CrossFit

Ahhhh … Friday … Come finish your week the
“CFHM Way” … Lifting heavy & Breathing Hard

WARM-UP

20:00 … Total

08:00 … GPP

Kb Side Press

Intro/Practice … 5/5

Run 60 yards, Various ways

.

SKILL

10:00 … Total

Practice Snatch Complex

Find starting weight

.

WOD

30:00 … Total

Metcon (7 Rounds for weight)

“Nice Snatch”

7 Evolutions of,

5 Rounds of the following …

1 Power Snatch

1 OH Squat

1 Push Press Behind Neck

1 Back Squat

1 Push Press

~ “Bear Complex Rules”

* Do not put BB down until all 5 rounds

are complete … 5 Burpee penalty &

start over

* Weight may be added/subtracted at

the end of each evolution

SCORE: Weight / Round

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