Long and Heavy

CrossFit Hammermill – CrossFit

Warm-up

800m Run (Time)

Max Effort 800m Run
NOT FOR TIME

Metcon (AMRAP – Reps)

30 Min AMRAP

30 Min AMRAP

Starting with 5 Heavy Thrusters 95/135# and every 5th min(5-10-15-20-25) then complete

10 HSPU

20 American KB Swings 53/35#

30 Weighted Sit ups 35/45#
Each partner must complete 5 thrusters, before work can begin.

Continue were you left off after Thrusters.

Score will be total rep count

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