07/24/2019

HammerOut CrossFit – CrossFit

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Warm-up

On your own:

200 m Run

20 PVC Pass-thrus

20 PVC Strict Press

As a class:

AMRAP 4

5 Hang Squat Clean Thrusters (45/35#)

10 Jump Ropes

5 Box Jumps or Steps

1 Shuttle Sprint

Barbell Cycling

Metcon (Weight)

On the Minute x 7:

Min #1 – 7 Hang Squat Cleans + 1 Push Jerk

Min #2 – 6 Hang Squat Cleans + 2 Push Jerk

Min #3 – 5 Hang Squat Cleans + 3 Push Jerks

Min #4 – 4 Hang Squat Cleans + 4 Push Jerks

Min #5 – 3 Hang Squat Cleans + 5 Push Jerks

Min #6 – 2 Hang Squat Cleans + 6 Push Jerks

Min #7 – 1 Hang Squat Clean + 7 Push Jerks

Barbell Loading – 53% of 1RM

Metcon

Meter Maid (Time)

200m Run, 27 Wallballs, 27 Box Jumps

200m Run, 21 Wallballs, 21 Box Jumps

200m Run, 15 Wallballs, 15 Box Jumps

200m Run, 9 Wallballs, 9 Box Jumps

Wallball – 20/14#

Box Jump – 24″/20″

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