Hammonasset CrossFit – CrossFit
Warm-up
200m Row
10 light Wall Balls
5 Inchworm with push up
Dynamic Movements
3 sets
10 Shoulder Taps
8 Ring Row
6/4 Jumping Muscle up
Metcon
Metcon (Time)
60 Cal Row
50 Wall Ball 20/14
40 Pull Up (ring row)
30 DB/KB Goblet Squat 55/35
20 Power Clean 115/75
10 Chest to Bar
Rest 5 minutes then complete 2 sets -not for time:
(in any order)
200m Wall Ball Run 20/14
10 Tire Flips
50m Sled push
record only 1st METCON time
