04/16/2018 HM

CrossFit Hanes Mill, WGW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds NFT of:

12 Overhead Squats (45/35)

:30 Mountain Climbers

8 Ring Rows

Weightlifting

Overhead Squat (3 Sets x 8-10 Reps @65-70% of 1RM/ Rest 40 secs (8)

Metcon

Metcon (Time)

For Time

50 Box Jumps (24/20 in)

50 Pull-Ups

50 Kettlebell Swings (35/25)

50 Walking Lunges

50 Toes to Bar

50 Push Press (45/35 lb)

50 Good Mornings 45/35

50 Wall Balls (20/14 lb)

50 Double-Unders