160422 Friday

CrossFit Hammermill – CrossFit

Met-Con Day

WARM-UP

20:00 … Total

9:00 … GPP

Jump Rope:

5 rounds /1:00 /0:30

8:00 … Mobility Work

2:00 … Burgener Warm-up

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SKILL

@20:00 /15:00

05:00 … Intro /Coach Movements

10:00 … OTM

5 Dead Hang Pull-ups

5 HandStand Push-ups

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WOD

@35:00 /20:00

05:00 … Set-up & Movement Standards

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Metcon (AMRAP – Rounds and Reps)

AMRAP 12

Climbing Reps, +1 each round

~ 21 Dubs (Rx) /21 Singles (21, 22, 23, 24, 25, …)

~ Box Jumps (1, 2, 3, …)

~ T2B (1, 2, 3, …)

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