150528 Thursday

CrossFit Hammermill – CrossFit

Max Effort … Incline Bench … Gettin’ Strong!!

WARM-UP

15:00 … Total

06:00 … GPP

3 TGU each side

6 WallBalls

9 Jumping Jax (“1,2,3-1”)

07:00 … Mobility Work

@13:00 … Burgener Warm-up w/PVC

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STRENGTH

20:00 … Total

Incline Bench

05:00 … Warm-up

15:00 … Work to a 3 rep max

Incline Bench (3 rep max)

WORK

07:00 … Total

Flat Bench

AMRAP 5 @80%(Incline 3RM)

Metcon (AMRAP – Reps)

AMRAP 5

WOD

10:00 … Total

Metcon (6 Rounds for reps)

2 rounds for reps

1:00 Get-up Box Jumps @20/24″

0:30 Rest

1:00 Calorie Row

0:30 Rest

1:00 WallBall Shots @14/20#

0:30 Rest

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