Thursday, June 15th

CrossFit Hammermill – CrossFit

Warm-up

For ten minutes:

5 Front Squats

10 yd Step Over (Front 5 yd & Back 5 yd)

15 Air Squats

*Increase weight each round, end around 50-60% of 1 rep*

Mobility

@10-20

Focus on ankles, hips & lats

STRENGTH

@20-40

20 minutes to establish a new 1 rep max front squat

Front Squat

WOD

@40

Set up for wod

Metcon (Time)

4 Rounds for time

200m Run

5 Squat Cleans @50% of front squat

14 minute cap

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