Friday

Hammonasset Conditioning + Fitness – 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

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