Pre Murph Wod

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

Warm Up (No Measure)

3 Rounds

20 Air Squats

20 Sit Ups

20 Mountain Climbers
Review RC and stretch

Metcon (Time)

As Team accumulate 750 points, 1 person works at a time.

30 Min Time Cap

1 Box Jump = 1 pt

1 Burpee = 2 pt

25 Dubs = 3 pt

10 sit ups =3 pts

1 Rope climb = 4 pts

1 legless RC = 5 pts

1 L Sit RC from floor= 10pts

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