Trick or Treat Tuesday 10/31/2017


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Wodify will no longer be available as of Monday the 6th

CrossFit Hammermill – CrossFit



:30 Seconds @ each movement

Jumping Jacks

Active Samson


Air Squats

Active Spidermans

Side Lunges

Push-up to Down Dog

then barbell warm-up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

stretch & burgener


@20-40 establish new 3RM Squat Clean

Squat Clean (3-3-3-3-3-3…..)


@47 start wod

Metcon (AMRAP – Rounds)


0dd Min= 6 Db Sq Clean

Even Min= 8 ring dips

Db Rx= 50/35
if there isn’t enough dumbbells team up with a partner and switch off between movements. If athlete doesnt complete a round they just move on to the next movement no skipping rounds

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