7/14/2017


CrossFit Hammermill – CrossFit

Warm-up

15min total

6min Jump rope warm-up

9min Stretch & Burgener

Jump Rope (No Measure)

3 rounds / 1:30 work & :30 rest

Weightlifting

@20 start

kneeling push press (8×3)

@60% of 1RM strict press

3 second pause on the way down from over head

Metcon

@40 start

15min time cap

Metcon (Time)

5RFT

7 KB OHSQ left arm 53/35

14 DUBS

7 KB OHSQ right arm 53/35

14 DUBS

singles =double the reps

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