Friday … Speed Anterior @60%

CrossFit Hammermill – CrossFit

WARM-UP

20:00

4 Rounds:

~ 3 Bench Presses … Increasing weight each round

~ 5 Pull-ups

~ 10 Sit-ups

~ 15 Dubs /45 Singles

Mobility & Burgener Warm-up

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SPEED

@20 /15:00

SPEED BENCH

05:00 … Work to your 60%(1RM)

10:00 … 7 sets x 3 reps with a 3 second pause at the bottom

Tempo: Controlled Descent, Pause, and an Explosive Ascent

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WORK

@40 /10

AMRAP 8

10 Russian KB Swing Rx: 35/53 … Rx+: 53/72

30 Dubs

Score: Just the swing count

Metcon (AMRAP – Reps)

Swings and Dubs

Accessory Work

DB/KB Floor Press … 3 sets x Max Reps

~ Be sure the first set is at least 15 reps.

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