Wednesday Sep 13,2017

CrossFit Hammermill – CrossFit

Warm-up

15min… total

8min….

20wall-ball

10 yard samson lunge

3 air squats + broad jump 10 yards

15 wall-ball

10 yard spiderman lunge

3 air squats+ broad jump

10 wall-ball

10 yard inch-worm

3 air-squats + broad jump

7min Stretch & Burgener

Weightlifting

@20 Start

20 mins to establish 1RM

Squat Clean (1RM)

Rep Scheme

5@30%, 3@45%, 3@55%, 3@65%, 3@72%, 3@79%, 1@89%, 1@93%, 1@100+ New PR

Metcon

@45 start WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

10 Front Rack Lunges 95/65

10 Push-Press 95/65
Lunges … L, R, L = 1, 2, 3

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