Pseudo Team Series

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

Group Dynamic Movement

Metcon

Rest 3 Minutes between Workouts.

One partner works at a time. Split reps however you want.

Metcon (AMRAP – Reps)

7 Min AMRAP:

Bar Facing Burpees

Metcon (Time)

For Time:

20 Squat Cleans 95/65

20 Squat Cleans 115/80

20 Squat Cleans 135/95

7 Min Time Cap

Metcon (Time)

21-15-9 of:

Pull-ups

Deadlifts 185/125

5 Min Time Cap.

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

50 DUs

50 ft DB OH Walking Lunges (50/35)

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