150623 Tuesday

CrossFit Hammermill – CrossFit

Met-Con Tuesday … “Ya Big Nancy”

WARM-UP

20:00 … Total

08:00 … GPP

10 Kb TGU’s (5/5)

Run 60 yards, Various

07:00 … Mobility Work

@17:00 … Burgener Warm-up w/pvc

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PRACTICE

10:00 … Total

WOD Set-up & Standards

Practice OHSQ … Find WOD #

Pull from the floor

Women: 45/65#

Men: 75/95#

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WOD

30 minute Time Cap

Metcon (Time)

“Ya Big Nancy”

10 rounds for time:

180 yard run (3 trips)

8 OHSQ

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