Monday

Announcements

Monday, May 30th there will be 1 class at 9am to complete the Hero WOD “Murph”! All other classes are cancelled … Enjoy Memorial Day!

CrossFit Hammermill – CrossFit

Warm-up

AMRAP 8

10 air squats

20 yard inchworm

10 burpees

20 yard sprint

Mobility 0:08-0:15

Burgener

Weightlifting

Press (1-1-1-1-1)

Front Press, Strict
0:20-0:35

15 minutes to establish a new 1RM strict press

Press

Front Press, Strict
0:35-0:40

AMRAP strict press at 75% of your max for the day

Timed 5:00 for total reps

Metcon

Metcon (AMRAP – Rounds and Reps)

0:40-0:50

Review movement standards and set up

@0:50

AMRAP 10

10 alternating pistols

15 HSPU

20 russian twists 14/20 (L=1, R=2, L=3)

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