Friday 5/19/2017

Announcements

MEMORIAL DAY: Monday, May 29th … 7AM & 9AM ONLY

CrossFit Hammermill – CrossFit

Warm-up

Total…20min

8min

10 wall-balls

10yard spider man lunge

10 med-ball cleans

10 yard caterpillar

11min… fighters dozen & burgener

Weightlifting

@20-24 set up/go over movement

@25-35 work

Deficit Banded DL (8×3)

@65% of 1RM DL

deficit should be the height of a 45lb plate

:15 sec work

:30 sec rest

Metcon

@45 start wod

15min time cap

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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