Father’s Day

CrossFit Hammermill – CrossFit

Warm-up

Run Warm UP (No Measure)

Run Forward & Backward

Skip Forward and Backward

High knees

Butt kicks

Skip Kicks forward

Skip Kicks to side

Side Slide

Heisman

Toe Touches

Step Overs

Bend and Snap

Sampson Lounges

Spiderman

Inch Worm

Mobility

PVC

STRENGTH

Split Jerk (9×2)

70% of 1RM EMOM

Metcon

Metcon (Time)

Twisted Sister

7 RFT

5 Pull ups

10 Push ups

15 Air Squats

7 Dead lifts (185/225)

200m Run

25min time cap
If you do not finish the workout by the time cap score = 25:00 note round and reps completed

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