160421 Thursday

CrossFit Hammermill – CrossFit

Max Effort Day … Squat 1 rep max

WARM-UP

15:00 … Total

7:00 … GPP

50 WallBalls

6:00 … Mobility Work

2:00 … Burgener Warm-up

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STRENGTH

@15:00 /20:00 … Back Squat

05:00 … Warm-up & Technique Check

15:00 … Work to a 1 Rep Max

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Back Squat (1 rep max)

WORK

@35:00 /20:00

~ Keep same # for all movements.

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Metcon (AMRAP – Reps)

@55/75#

AMRAP 3:00

10 Snatches

10 Front Rack Lunges (5/5)

Rest 3:00

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Metcon (AMRAP – Reps)

AMRAP 3:00

10 SDLHP

10 Thrusters

Rest 3:00

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Metcon (Calories)

3:00

Row for Calories

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