Thursday

Announcements

Monday, May 30th 7am & 9am ONLY to complete the Hero WOD “Murph”! All other classes are cancelled … Enjoy Memorial Day!

CrossFit Hammermill – CrossFit

Warm-up

AMRAP 8

5 snatch balance with PVC

20 yard bear crawl

10 push ups

Mobility 0:08-0:15

OLYMPIC

0:15-0:20

Review and warm up to 65% of your 1RM strict press

0:20-0:30

9×1 every 0:40

“Press complex”

1 snatch grip push press

1 snatch grip push jerk

1 snatch grip split jerk

*hold 1,2*

1 snatch grip strict press

*all movements behind the neck*

Metcon

Metcon (AMRAP – Rounds and Reps)

2 rounds

AMRAP 6

15 GHD sit ups

7 burpees

Rest 1 minute

AMRAP 6

15/12 (M/F) calorie row

40 dubs

Rest 1 minute

*pick up where you left off*

Metcon (AMRAP – Rounds and Reps)

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