Mayhem Monday 10/30/2017

CrossFit Hammermill – CrossFit

Warmup

15min… total

8min…..

500meter row

then 3 Rounds

5 push-ups

7 sit-ups

9 air-squats

7min stretch & Burgener

Weightlifting

@15-19 Go Over weightlifting movement

@20-29 Work

Seated Banded Strict Press (9×2)

@65% of 1RM strict press

EMOM style

9×2
use light bands

if weight is to much lower the weight but keep the band

Metcon

@30-39 go Over movements and set up for WOD

@40 start WOD

20min Time CAP ******

MOODY MONDAY (Time)

5 RFT

200 meter Row

30 Double unders

9 Push-Jerks (115/80)
scale dubs = 60 singles

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