Hammonasset Conditioning + Fitness – CrossFit
Warm-up
2 Rounds
100M Run
200M Row
10 Jumping Air Squats
10 Wall-Balls
30 DUs
10 PVC Pass-Thrus
10 PVC Figure 8s
Skill
Review Deadlift and other movements.
7-10 Minutes to warm-up Deadlift
Metcon
Nutts (Time)
10 Handstand Push-ups
15 Deadlifts, 250#
25 Box Jumps, 30″
50 Pull-ups
100 Wall-Ball Shots, 20#
200 Double-Unders
400m Run with a 45# Plate
In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.
To learn more about Nutts click here
Women’s Rx
Deadlifts 170#
Box Jump 24″
Wall-Ball 14#
Running 35#
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.
