07/17/2017


CrossFit Hammermill – CrossFit

Warm-up

15min total….

6min….

5 burpees

10 jumping air squats

20 yard sprint

9min stretch & Burgener

Weightlifting

@16-20 go over Push Press

@20-40 Establish new 3RM Push Press

Push Press (3-3-3-3-3-3…..)

Metcon

@45 Start WOD

15min time cap

Metcon (Time)

3RFT

400m Run

21 med-ball squat cleans

12 Ring dips

Rx Med-ball 20/14

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