Wednesday, June 14th

CrossFit Hammermill – CrossFit

Warm-up

Junk Yard Warm-Up

Mobility and Stretching

SPEED

@15-30

Pause Overhead Squat

Behind the neck jerk to OHS

@70% (OHS) w/3 second pause at bottom

15×1 every :45sec

WOD

@30

Metcon (Time)

For time:

20 Double Unders

6 Chest-to-bar

40 Doube Unders

12 Chest-to-bar

80 Double Unders

18 Chest-to-bar

40 Double Unders

24 Chest-to-bar

20 Double Unders

*15 Minute Cap*

RX=Chest-to-bar & Double-Unders

Scale = 2x for singles

WORK

5 Rounds

1:00 Plank

30 sec Rest

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