Wednesday 3/29/2017

CrossFit Hammermill – CrossFit

Warm-up

15min… total

8min…

20 banded good mornings

10 lunges each leg

5 Romanian DL w/kb on each leg

7min.. stretch & Burgener

Weightlifting

@20-40 establish new 3rm deadlift

Sets 1-3 banded push-downs 15+ reps

Deadlift (3RM)

Metcon

@45 start wod

15 min time cap

Metcon (Time)

3 RFT

25 wall-balls 20/14

10 DL 225/155
if cant use Rx weight use approximately 65% of 3RM. this is not Rx though

Leave a Reply

Your email address will not be published.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