07/13/2017

CrossFit Hammermill – CrossFit

Warm-up

total 15 min….

7 min…

10 scapula pull-ups

20 yard gymnastics bear crawl

10 kip swings

20 yard crab walk

8min stretch

Gymnastics

@15-25 go over muscle-up find hardest option for skill work

6sets of 3 reps

:20 secs work

:40 secs rest

Muscle-ups (6×3)

:20 secs work

:40 secs rest

ring muscle-ups

Metcon

@40 start wod

Metcon (3 Rounds for reps)

AMRAP 4min

18 TTB

18 burpees

Max hang power cleans #135/95

2 min rest

AMRAP 4min

15 TTB

15 Burpees

Max hang power cleans #155/105

2 min Rest

AMRAP 4min

12 TTB

12 Burpees

Max hang power cleans #185/125
score = amount hang reps done in each round

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