150622 Monday

CrossFit Hammermill – CrossFit

Dynamic Effort … Time to get powerful … Move fast!

WARM-UP

15:00 … Total

06:00 … GPP

10 Hollow Rocks

10 Lunges (5/5)

10 SuperMen

07:00 … Mobility Work

@13:00 … Burgener Warm-up w/pvc

.

SPEED

15:00 … Total

Pause Squats

05:00 … Work to 60%

10:00 … 6 sets x 5 reps

w/3 second pauses

45 second rests/set

.

WOD

05:00 … Warm-up

@45/65 & 75/95#

Metcon (Time)

Buy In: 50 Sit-ups

Power Cleans

&

Thrusters

Reps: 20 ~ 15 ~ 10 ~ 5

Cash Out: 50 Sit-ups

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