Hammonasset CrossFit – 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)
