Friday, June 16th

CrossFit Hammermill – CrossFit


8 Minutes: Run warm-up

8-20: Mobility



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



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

Complete at Many Reps as Possible:



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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