Mac’s Attack

Announcements

Monday, September 4th …. 9AM ONLY!

CrossFit Hammermill – CrossFit

Warm-up

3 rounds

200 M run

10 Clean and jerks Empty Barbell

10 Air Squats

10 Wallballs

MET~CON

BUY IN

30 Burpee Pullups

400 Meter run

100 Russian KB Swings 70/53

400 Meter Run

80 Wall Balls 20/14

400 Meter Run

60 Box Jump Overs 24/20

400 Meter Run

40 Clean And Jerks 135/95

400 Meter Run

Cash Out

30 Burpee Pullups (you can thank Mackenzie)

Both partners must complete the 400 Meter run. Reps can be split as needed, one partner works at a time. The work cannot start until both partners have returned from the run.

Metcon (Time)

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