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.
