Friday, April 28th

CrossFit Hammermill – CrossFit

Warm-up

AMRAP 8

5 Front Squat (Increase weight… try to end up around 55% of 1 rep)

10yd Samson Lunge

Mobility

Hips & Hamstrings

STRENGTH

@20-40

20 minutes to establish 3 rep max

Front Squat

WOD

@40

Set up & get ready for WOD

Metcon (Time)

Teams of 2

Total Row 3,000m

Partner A: Rows

Partner B: 20 Alt. Pistols + 20 Sit Ups

*When partner B is done the work, switch*

Score is the time 3,000m is rowed

Leave a Reply

Your email address will not be published.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