Announcements
Friday, September 21st: FNL & Brother Mike’s! Hero WOD at 5pm followed by drinks, food & friends at Brother Mike’s.
Hammonasset Conditioning + Fitness – CrossFit
Warm-up
1 min Row
1 min Bike/Jump Rope
200m Run
2x:
10 PVC Pass Throughs
10 Light DB Push Press
25 Sit-ups
10 Air Squats
10 PVC Fig. 8’s (5 each direction)
Weightlifting
Review Shoulder Press and DB Snatch
Shoulder Press (5-5-3-3-3-3+)
40%-45%-55%-65%-75%-85%
Shoulder Press (AMRAP@65%)
Metcon
Metcon (Time)
3 Rounds:
400 Meter Run
20 Dumbbell Snatches (50/35)
20/15 Calorie Row
