Friday 3/31/2017

CrossFit Hammermill – CrossFit

Warm-up

15min… total

7min…

10 push-press w/bar

15 air-squats

20 dubs/singles

8min stretch & burgener

Weightlifting

@20-40 establish new 3RM push-jerk

Push Jerk (3RM)

Metcon

@ 45 start WOD

Metcon (AMRAP – Rounds and Reps)

9min AMRAP

15 box jump overs 24/20

12 pull-ups

9 hang power cleans 95/75

6- push press 95/75

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