Friday, June 16th

CrossFit Hammermill – CrossFit

Warm-up

8 Minutes: Run warm-up

8-20: Mobility

GYMNASTICS

@20-40

Strict Toes-To-Bar

15 minutes to complete:

7 sets of strict toe-to-bar

Pick a number you can perform 7 sets across with

Try to do 6-10 reps

WOD

@40

Lurong Living Summertime Challenge WOD#1 (AMRAP – Rounds and Reps)

Complete at Many Reps as Possible:

Opens

(95lbs/65lbs)

5 Minute AMRAP of:

10 Power Snatches

10 Box Jumps at 24/20in

Rest for 2 Minutes

5 Minute AMRAP of:

10 Overhead Squats

10 Box Jumps at 24/20in

score= total from both 5min AMRAP

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