Double Flush WOD


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

CrossFit Hammermill – CrossFit

Warm up

1/2 Block run (No Measure)

Run to sign Kiosk and back
Shoulders and mobility

Metcon (Time)

For Time/ 25 Min CAP

As Individual, as laid out, teams of 2 double reps and Cal


Bike for Cal

American KB Swing 53/70#

Directly into


Row for Cal

Lateral Burpee Over Rower

Directly Into


Sq Cleans 155/105

200 Meter Run

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