150428 Tuesday

CrossFit Hammermill – CrossFit

Max Effort Day … Split Jerks! … Be not just strong … But fast!!!

WARM-UP

20:00 … Total

08:00 … GPP

10 BB OHSQ

10 Lunges (5/5)

10 Pull-ups

08:00 … Mobility Work

On the blacktop …

@17:00 … Burgener Warm-up w/Bar

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STRENGTH

20:00 … Total

Split Jerks

05:00 … Warm-up, Technique Work

15:00 … Work to a 1 rep max

Split Jerk (1 rep max)

SWEAT

10:00 … Total

Metcon (5 Rounds for reps)

5 rounds

0:40 T2B

0:20 Rest

0:40 Bear Crawl for yards

0:20 Rest

Score = Total for each round

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