Friday

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

500m row

Dynamic Movements

2 Rounds

100m run

10 straight leg sit up

5 DB strict press + 5 push press

Weightlifting

Squat Snatch

12 EMOM

1 Squat Snatch

*modify to power snatch (and record weight under Power Snatch) if not comfortable with squat

Power Snatch

Metcon

Metcon (Time)

10 Hang Power Snatch 95/65

20 Pull-ups

30 Push Press

40 KB Swings 53/35

50 Cal Row

40 KB Swings

30 Push Press

20 Pull-ups

10 Hang Power Snatch

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