Come and see NICK

CrossFit Hammermill – CrossFit

Warm up

Body Basics

3 x 10

Push Up

Sit Up

Air Squat

Stretch, think legs, hips and shoulders

Metcon (Time)

As partners, teams of 2, 30 Min Time Cap

7 Rounds

400 mtr row

40 WB 10/11′

40 ring dips

40 Ab Mat Sit Up

immediately into

5 Rounds

1-DL + 2- Hang Clean + 3- Frt Squat 135/95#

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