Thirsty Thursday

Announcements

If possible please avoid paying monthly membership by Credit Card, preferably by ACH, check or cash
Thank you
Please be sure to sign your waiver in Zen Planner and download the mobile app,
Wodify will no longer be available as of Monday the 6th

CrossFit Hammermill – CrossFit

Warm-up

Weightlifting

@20-40 Establish 3RM Push Press

Push Press (3-3-3-3-3…..)

Metcon

@47 start wod

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

5 reps-Sumo DL High Pull

5 reps- strict HSPU

SDLHP- 115/80
scale strict hspu to seated dumbbell press

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