http://southhallcrossfit.com/wod/ham-sammich/
HAM SAMMICH
December 5, 2018

South Hall CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Run/Row/Bike

Jumping Jacks

Air Squats

Single Leg RDL

Frog Squats

Barbell RDL

BB Row

Push Up 2 Pike

Switchbacks

Reverse Snow Angels

Review

Cleans

Bench Press

Metcon

Metcon (Weight)

5 Rounds

5 Hang Power Cleans

immediately into:

5 Bench Press

immediately into:

400m Run

– Rest 2:00 –
*Weights are meant to be HEAVY for all rounds. Small jump are allowed.

*Go as hard as you can REPEAT, you should be within a few seconds on each round. Focus more on the weights and movement.

Score is combined max weight for both lifts

Accessory

Metcon (No Measure)

3-4 Sets

10-12 Banded Tricep Extensions

1 Min Max Double Unders

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