150629 Monday

CrossFit Hammermill – CrossFit

Monday … Met-Con … Start the week off with a great sweat.

WARM-UP

22:00 … Total

12:00 … GPP

5 Rounds

Back Squat 1×5, Increasing#

Work towards 80%(Squat)

Dead Hang Pull-ups, AMAP~1 set

Run 60 yards

07:00 … Mobility Work

@20:00 … Burgener Warm-up w/pvc

.

STRENGTH

15:00 … Total

Back Squat (5 x 5 @80%)

WOD

15:00 … Total

05:00 … Standards

10:00 … WOD

Metcon (AMRAP – Rounds and Reps)

“Hilary’s Request”

AMRAP 10min

05 HSPU

10 T2B

15 Russian Kb Swings @35/53/70#

Rx+ … Only if you do not scale anything

AND

you use 53/70# Kb’s.

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