Hammonasset Conditioning + Fitness – CrossFit
Warm-up
Warm Up:
Coaches Choice
+
Skill Work:
Deadlifts
Back Squats
BJO
Row
Metcon (Time)
Wod: (30 Min. Cap)
In Teams of 2:
Buy In:
1000m Row
+
3 Rds of:
30 Deadlifts @ 155/105# rx
30 Box Jump Overs @24/20″
30 Cal Row
30 Back Squats @ same weight as above
+
Buy Out:
400m Partner Carry (Mod. Plate Carry)
** Must Split reps evenly
** Only 1 person working at a time
** Mod. as needed
** score = time
