Hammonasset Conditioning + Fitness – CrossFit
Warm-up
800m run
Dynamic Movements
2 sets
16 banded forward walk steps
16 banded lateral steps
10 Handstand kick ups
10 Shoulder taps
Metcon
Metcon (Weight)
EMOM 12
Set 1-4: 3 Hang Clean
REST SET 5
Set 6-8: 2 Power Clean
REST SET 9
Set 10-12: 1 Squat Clean
Metcon (No Measure)
EMOM 15:
10/8 calorie row (or bike)
Clean
record EMOM squat clean weight
