Monday 3/27/2017

CrossFit Hammermill, CrossFit Hammermill – CrossFit

Warm-up

15 min total

7min…

10 kb swings

10 cals row/bike

10 burpees

8min stretch & Burgener

Weightlifting

@20 start

Metcon (AMRAP – Rounds)

12 EMOM

high hang snatch, hang above knee, full snatch
@65 of 1RM snatch

try to do all 3 reps in a row work on grip strength and being fast under the bar

Metcon

@35 start

Metcon (Distance)

8 Rounds Rowing conditioning

1min row-distance

1min rest

MID LINE CONDITIONING

Metcon (No Measure)

3 rounds

:30 plank on both arms

:30 right side plank

:30 left side plank

:30 rest
total 6 minutes

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