Thursday 5/18/2017

CrossFit Hammermill – CrossFit

Warmup

total 15min….

7min

10yard Gymnastics bear crawl

10 jack knife push-ups

10 yard crab walk

10 lunges (5/5)

8min stretch

Weightlifting

@20-40 establish new 1RM

Press (1-1-1-1-1-1….)

Front Press, Strict

Metcon

@45 start wod

15min time cap

Metcon (Time)

3RFT

20 cal row

15 ring dips

10 DB snatches (50/35)

alternating (5/5)

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