Sat Fun Day

CrossFit Hammermill – CrossFit

WARM-UP

Body Basics (No Measure)

3 rounds /10 reps each

Pull-ups, Push-ups, Sit-ups, Air Squats

PVC Shoulders & Hips

Mobility Circuit

Burgener Warm-up w/pvc

200 MTR SPRINTS (Time)

3 RFT

200 MTR RUN

1 min rest between rounds

Fastest time scored
5 min rest before wod 2

Metcon (Time)

21=15=9 Back Squat
10 Minute Time Cap

Use a moderately Heavy Weight 70-80% of 1rep max

5 min rest before wod 3

Metcon (Time)

AFAP

21 Calorie Row

15 C2B PullUps

9 GHD SU

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