“The Hammy”

We did this early on in the pandemic. Maybe we should make it two rounds and call it “The HANny.” Just kidding, once is enough.

Workout for Saturday, March 13th, 2021 —

The Hammy" Workout, CrossFit WOD | WODwell

For those of you that did the pull-ups in today’s workout, feel free to sub something else for the pull-ups in this one. If you don’t have a pull-up bar, the usual subs will do: KBS, bent over rows, SDHPs. If you used one of those as a sub today, pick a different one. If you have two cardio choices do one of each. If you don’t, just do the same for both cardio parts.

For those wondering how long it took last time or what you did for subs, here’s the old school check in sheet from out last go at this workout on April 19th, 2020:

Name	Time	Notes
Jillian	27:50	1.25 miles on bike. Step ups on my steps for box jumps and bent over row for pull ups.
Jay	23:10	sub row and run for Burpees/Jumping Jax . Step Ups Bent over Rows
Amanda	21:35	Sub ring rows for pull-ups. 1.25 mile bike. 20#D
Hannah	28:16	30# DBs, went backwards to share equipment, box jumps felt rough, as did the squat C&J, good to be outside
Paddy	28 min	40# DBs
Dave
Rich
Eric
ZMB
Jesse	28 ish?	squat C&Js got old real fast! subbed burpees for pull ups. used #70 barbell
Nicholas and Lisa	28 mins	Need to find a better aerobic substitution
Adam	27 mins	40# DB’s. Did 1k run both times, burpees for box jumps and bent over rows for pull ups.
Suzie	23ish	Sub 50 burpees for box jumbs. Sub another set of sit-ups for pull ups