Wednesday, April 26th

CrossFit Hammermill – CrossFit


Run warm-up



Focus on lats, hips & shoulders



Review movements & set up for WOD

Metcon (AMRAP – Rounds)

EMOM 30 (10 ea)

Minute 1:

1 Squat Clean + 2 Hang Cleans

Minute 2:

10(F)/12(M) Calorie Bike

Minute 3:

10 Toe-to-Bar

-Use 70% of Squat Clean (scale down as needed)

-Do not drop bar, you must complete complex unbroken

-1st rep must be squat, 2 hang cleans can be power

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