CrossFit Hammermill – CrossFit

Warm up

5 Snatch Progressions, climbing in weight

Start at mid shin

Pause at knee (just below)

Pause at mid thigh

Pause at Pockets

Rise onto Toes and Squat Snatch

work up to no more than 40% of 1 rep max

Stretch and mobolize

Metcon (Time)

Teams of 2

5 rounds for TIME

Each Partner Must complete a 20 Yard HS Walk (scale 40 shoulder taps)

30 Squat Snatch 115/80

30 Ring Dips

200 mtr Run

60 Hollow Rocks

60 Superman

20 Yard Front Rack Lunge, each 50/35# DB/KB

200 mtr Run

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