07/23/2019

HammerOut CrossFit – CrossFit

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Warm-up

On your own:

1:00 Row

20 Push Ups

As a class:

Three Rounds

5 Cal Row

10 Push Ups

5 Cal Bike

Conditioning

2k Row (Time)

Max Effort 2k Row
This is a once a year gauge on where we are with our rowing capacity. It is not intended to me a measuring stick against the past. It is an assessment.

Gymnastics Conditioning

Metcon (Time)

For Time, with a 10:00 Time Cap:

30 Strict Handstand Pushups

30 Kipping Handstand Pushups

*On the 0:00, and every 2:00 thereafter:

15/12 AB Cals

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