Hammonasset CrossFit – CrossFit
Warm-up
mobility/roll out
3 rounds warmup pace
10 Burpees
10 Shoulder Pass Thrus (PVC or Banded)
10 Hanging Shoulder Shrugs
100m Run
Review Clean and Metcon movements
Weightlifting
Hang Clean
Every 2 minutes for 20 minutes (10 sets)
Minutes 0, 2, 4: 1 Clean Pull + 2 Power Cleans
Minutes 6, 8, 10: 1 Clean Pull + 2 HPC
Minutes 12, 14, 16 and 18: 1 Hang Squat Clean*
*building
Metcon
Metcon (Time)
3 rounds (no score)
10 Box Jumps
10 Chest to Bar
Rest 3 minutes between rounds
After final round complete:
100 Air Squats for time
* enter you air squat time as your score
