04/03/2018

Hammer CrossFIt – CrossFit

Strict Pullup (1 ME set )

feet must start off the ground and cannot touch or set is over.

no kipping allowed

Kipping Pullup (1 min AMRAP )

kipping or butterfly.

can come of bar if needed in 1 min time frame

Ring Rows

Athlete’s feet passed line

Rings must be at hip hieght

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP

50 double unders

30 wall balls 20/14

15 toes to bar
scaled: 100 singles; 14/10#, knees to chest




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