Tuesday

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 med ball cleans

20yard sled push

Mobility 0:08-0:15

SPEED

0:15-0:20

Review and warm up to 65% of 1RM squat clean

0:20-0:25

6×4 clean grip power pulls every 0:40

SKILL

0:25-0:35

Warm up to no heavier than 50% of your front squat

6×4 banded front squats OTM

WORK

0:35-0:45

Complete 5×10 box step ups with a kettle bell in each hand

53/35#

Metcon

Metcon (Time)

@0:45

10-8-6-4-2-4-6-8-10

Single arm KB snatches(5/5)

KB lunges (L/R=1,2)

53/35#

*10 minute cap*

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