Wednesday 5/17/2017

CrossFit Hammermill – CrossFit

Warmup

Total…15min

7min 2rds w/pvc and 1 rd w/bb

5 snatch grip DL

5 power snatches

5 OHSQ

5 Sotts press

8min stretch & burgener

Metcon

@25 start wod

Lurong Living Summertime Challenge WOD#1 (AMRAP – Rounds and Reps)

Complete at Many Reps as Possible:

Opens

(95lbs/65lbs)

5 Minute AMRAP of:

10 Power Snatches

10 Box Jumps at 24/20in

Rest for 2 Minutes

5 Minute AMRAP of:

10 Overhead Squats

10 Box Jumps at 24/20in

score= total from both 5min AMRAP

MID LINE CONDITIONING

@40 start

5 rds

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 sec. Hollow Hold

– rest 1 min –

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