Friday, October 13th

Announcements

On Line store is up, Fall Gear
Follow Link BELOW
http://www.shop.pierceapparel.com/CF-Hammermill_c821.htm

CrossFit Hammermill – CrossFit

Warm-up

Run warm-up

then

*5 Wall squats with 3 second pause on bottom

STRENGTH

20 Minutes to establish a 1 rep max overhead squat

Overhead Squat

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

10 Overhead Squats 65/95#

3 Bar muscle-ups

-Scaled to 9 Pull-ups

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