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8/25/17

Hammer CrossFIt – CrossFit

Back Squat (2 reps EMOM x 10 @75% (speed))

WOD: Metcon (AMRAP – Rounds and Reps)

In teams of 2:

3 RFT:

22-16-10

Sumo DLHP

Shoulder to OH (ie press, push press, jerk)

Push-ups

*weight increases ea round

RX 95/65, 115/75, 135/95

RX+ 115/75, 135/95, 155/105; RING DIPS

CAP 18 min
SOLO:

3 rounds for time:

12-9-6

SDHP, increasing weight

S2OH, increasing weight

pushups/Ring Dips (rx+)




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