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| 26 Poland Street Webster, MA (508)-461-6522

26 Poland Street Webster, MA (508)-461-6522. Skip to primary content. Skip to secondary content. WOD & News. 8220;Gettin’ Hammered”. March 7, 2017. March 7, 2018. WARM UP… 15min. 3 Rounds … BB complex … 5 reps each movement. Back Squat Good Morning Elbow Rotations Press RDL Front Squat. SKILL WORK … @20/15min. BB Complex … Power Clean & Hang Squat Clean … @60%(Clean). Work up to your 60% … Then …. 10 x 1 complex with 30 second rests. METCON … @40/20min time cap. 15 Bar Facing Burpees. 9 Hang Power Cleans.

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| 26 Poland Street Webster, MA (508)-461-6522 | crossfithammermill.com Reviews

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26 Poland Street Webster, MA (508)-461-6522. Skip to primary content. Skip to secondary content. WOD & News. 8220;Gettin’ Hammered”. March 7, 2017. March 7, 2018. WARM UP… 15min. 3 Rounds … BB complex … 5 reps each movement. Back Squat Good Morning Elbow Rotations Press RDL Front Squat. SKILL WORK … @20/15min. BB Complex … Power Clean & Hang Squat Clean … @60%(Clean). Work up to your 60% … Then …. 10 x 1 complex with 30 second rests. METCON … @40/20min time cap. 15 Bar Facing Burpees. 9 Hang Power Cleans.

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| 26 Poland Street Webster, MA (508)-461-6522 | crossfithammermill.com Reviews

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26 Poland Street Webster, MA (508)-461-6522. Skip to primary content. Skip to secondary content. WOD & News. 8220;Gettin’ Hammered”. March 7, 2017. March 7, 2018. WARM UP… 15min. 3 Rounds … BB complex … 5 reps each movement. Back Squat Good Morning Elbow Rotations Press RDL Front Squat. SKILL WORK … @20/15min. BB Complex … Power Clean & Hang Squat Clean … @60%(Clean). Work up to your 60% … Then …. 10 x 1 complex with 30 second rests. METCON … @40/20min time cap. 15 Bar Facing Burpees. 9 Hang Power Cleans.

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Athletics, Motherhood and Other SuperFantastic Subjects. REGISTRATION FOR ALL UPCOMING SEMINAR DATES IS AVAILABLE HERE. This is a one-day interactive workshop with 4-Time CrossFit Games Athlete Elisabeth Akinwale. Course content will include Gymnastics, Olympic style weightlifting, and focus on a holistic approach to physical and mental preparation for optimal performance and goal attainment. Please submit inquiries to akinwaleinfo@gmail.com. Developing a proper foundation for building gymnastics skills.

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| 26 Poland Street Webster, MA (508)-461-6522

26 Poland Street Webster, MA (508)-461-6522. Skip to primary content. Skip to secondary content. WOD & News. 8220;Gettin’ Hammered”. March 7, 2017. March 7, 2018. WARM UP… 15min. 3 Rounds … BB complex … 5 reps each movement. Back Squat Good Morning Elbow Rotations Press RDL Front Squat. SKILL WORK … @20/15min. BB Complex … Power Clean & Hang Squat Clean … @60%(Clean). Work up to your 60% … Then …. 10 x 1 complex with 30 second rests. METCON … @40/20min time cap. 15 Bar Facing Burpees. 9 Hang Power Cleans.

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