Thursday ~ MetCon

CrossFit Hammermill – CrossFit

WARM-UP

10:00

Roll & Move as Needed … Start the WOD at 15:00

.

MET~CON

@15 /45:00

Partner Up

* Work together to complete the total.

** Break up in anyway desired.

For Time:

~ 2000m Row … Use 1 rower

~ 250 m Gymnastic Bear Crawl

~ 200 Air Squats

~ 150 Sit-ups

~ 100 Pull-ups

~ 50 Get Ups

~ 800m Run … May complete 400 each at same time

Perfect Score = 3,550

Metcon (AMRAP – Reps)

“This is Recovery?!?”

Metcon (Time)

Just Get ‘er Done!

Accessory Work

If time … Progress thru Athlete’s 12 … Spend time rolling out!!!

Leave a Reply

Your email address will not be published. Required fields are marked *