Max Effort: DeadLift

CrossFit Hammermill – CrossFit

WARM-UP

15:00

4 Rounds:

~ 3 Dead Hang Pull-ups

~ 10y Sled Push 25/45

~ 10y Sampson Lunge

~ 20 Russian Kb Swings

Mobility and Burgener Warm-up

.

STRENGTH

at 15:00 /20:00

Max Effort … DeadLift

~ Work to a 3 rep max

Deadlift

WORK

at 35:00 /8:00

OTM 8

Even: 1 Arm Kb Lunge … Step back, kb straight down to floor … Right Arm

Odd: 1 Arm Kb Lunge … Step back, kb straight down to floor … Left Arm

Kb =35/55

Metcon (AMRAP – Reps)

Kb Lunges

MET~CON

at 45:00 /12:00

3 Rounds /2:00 each …

~ Bike/Row for 15 Calories

~ TGU at 35/55 AMRAP

1:00 Rest

No slamming /dropping Kb’s … Control /Technique Avoids Injury

Metcon (4 Rounds for reps)

TGU Reps Only

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