Think BURPEE/PULL UP

CrossFit Hammermill – CrossFit

Warmup

100 KB movements (No Measure)

100 KB movements
Crossover Symetry for shoulders

hips,ankles,wrist

Metcon (Time)

3 RNDS for TIME

30 Burpee Pull Ups (bar 6″ above your reach)

30 Deadlift 225/155#

30′ FRT Rack Walking Lunge 50/35# DB

30 WB 20/16#

30 GHD Sit Up

30 KB Swing (Russian) 70/53#
As partners, 1 person works ata time.

May switch in and out as needed.

Cannot advance until all reps are completed of each movement.

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