08/06/2018 HM

CrossFit Hanes Mill, WGW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Sets

5-8 Half kneeling bottoms up KB press (per side)

5 Elevator supine ring rows (3 second pause in bottom, 3 second pause in middle, 3 second pause @ top)

10 Bird dogs with 15 second hold @ top on last rep (per side)

10 Good mornings w/ rotation (per side)

5-8 Side lying clamshells (per side)

Metcon

Metcon (AMRAP – Rounds and Reps)

4 Rounds

4 Minute AMRAP

Cash in w/ 300 Meter Shuttle Run 3×100

with remaining time AMRAP of:

5 Power Snatches @ 75/55lbs

5 Burpees over the bar

5 Wallballs @ 20/14lbs

5 Toes 2 bar

Rest 90 seconds