Dallas 5, OH BOY


CrossFit Hammermill – CrossFit

Warm up

800m Run (Time)

Max Effort 800m Run
NOT FOR TIME

Stretch, shoulders, hips, ankles, wrist

Set up and practice movements

Metcon (AMRAP – Reps)

As Partners each complete as many reps as possible of the following;

5 MIN

Burpee

rest 1 min

5 MIN

7 Deadlifts, 155 LB

7 Box Jump 24″

rest 1 min

5 MIN

TGU 45# KB

rest 1 min

5 MIN

7 Snatches, 75 LB

7 Push Up

rest 1

5 MIN

Rowing
Complete as many reps as possible at each station.

1 partner will be doing burpees while other partner is rowing. You and your partner will combine your reps together at the end.

You are seeing this correct, all weights and box height are the same for both M& F.

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