Double Fun Saturday

CrossFit Hammermill – CrossFit

Warm-up

Block Run (No Measure)

Mobility

PVC Shoulders & Hips

Metcon

Metcon (Time)

This WOD should begin at 7:20 and 9:20

As Partners complete the following AFAP

60 Bench Press 155/115#

100 T2B/ V-UP/High KNEES

5 Min Rest

Metcon

Metcon (AMRAP – Reps)

Work as an INDIVIDUAL ( No Teams)

20 Min Ascending Ladder by 3’s

3-6-9-12-15-18-21-24-27-30……

WALL BALL 20/14#

BOX JUMP 24/20″

DEAD LIFT 105/75#

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