Friday

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 wall squats

5 wall walks

20 yard duck walk

Mobility 0:08-0:15

SKILL

0:15-0:20

8×3 overhead squats with an empty bar every 0:30 seconds

*from rack*

STRENGTH

Overhead Squat (1-1-1-1-1)

0:20-0:35

15 minutes to establish new 1RM overhead squat

Back Squat

0:35-0:40

AMRAP back squat at OHS weight

Metcon

Metcon (Time)

0:40-0:45

Review standards and set up

@0:45

8 rounds AFAP

5 squat snatches 135/95

10 box jumps 30/24

*15 minute cap*

Scaled use 70% of squat snatch

Leave a Reply

Your email address will not be published. Required fields are marked *