Thrusting Thru Monday

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

400M Run

400M Row

2 Rounds:

20 Walking Lunges

10 Wallballs

20 Situps

10 BB Goodmornings

20 KB Swings

10 BB Strict Press

Skill

Review deadlift and thruster.

Weightlifting

Deadlift (5-5-3-3-3-3+)

40%-45%-55%-65%-75%-85%

Metcon

Metcon (AMRAP – Reps)

5 2-min Rounds of:

10 Thrusters (75/55)

200M Row

Max Thrusters

Rest 3 min between Rounds
Score is your number of total Thrusters from the ‘Max thruster’ set.

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