Hammonasset CrossFit – CrossFit
Warm-up
6 mintues
100m run
10 Burpees
Dynamic Movements
3 Rounds (10 minutes)
A1: 1 Squat Clean plus 2 front squats- (stay light)
A2: Good Morning (light) x12
A3: 1-3 (optional:Legless) Rope Climb
Weightlifting
Front Squat
Metcon (Weight)
Every 2 minutes for 12 mintues
Sets 1-2: 3 reps @80-85%
Set 3 : 2 reps at 90
Set 4: 3 reps @80-85%
Set 5: 2 reps @ 90
Set 6: 1 rep @ 95-100
Metcon
Metcon (AMRAP – Rounds and Reps)
As many rounds and reps as possible in 6 minutes:
5 Power Cleans 155/115
Run 100m
2 Rope Climbs*
Run 100 m
THEN at end of 6 min AMRAP complete:
2 Rounds (not for time)
500m Row
100m Single Arm OH KB Carry (50 right, 50 Left)
*IF no rope is available, complete 4 tire flips or 6 strict pull-ups
