Announcements
*Lurong Living will be at HCF Wednesday 8/15 from 4:30-6:30pm to provide information and samples of their products. Come to class or just stop in!
*HCF at the Surf Club this Wednesday 8/15! Join us after class, anytime after 6:30pm. BYO food, drinks and games.
Hammonasset CrossFit – CrossFit
Warm-up
Group: 2x
5 Inch worms
2 sets Push up complex
5 DB Halo (each direction)
10 KB Good Morning
100m Row
Weightlifting
Deadlift
record EMOM weight here.
Metcon (Weight)
EMOM 8
1 DL at 80% + 6-8 DB Bent over Rows
Metcon
Metcon (No Measure)
Every 5 minutes, for 25 minutes complete:
400m Run
10 Pull Ups
Although this is no measure, try to maintain your pace each round.
