ACC Hammer

26.2 CrossFit – CrossFit

The desire to win means nothing without the dedication to prepare

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

ACC Hammer (Time)

2 rounds

40 Shoulder to Overhead

40/30 Cal on Bike

7 rope climbs

175/120 145/100 125/85
try to sub 7 min

Indy 17 S2O

16/12 Cal

4 rope climbs