Hammonasset Conditioning + Fitness – CrossFit
Warm-up
300m Row
Coach’s Choice Relay
Movement Prep
Each Partner:
3 High Hang Muscles Snatches
3 Hang Muscle Snatches
3 Muscle Snatches
3 Burpee Box Jumps
3 High Hang Power Snatches
3 Hang Power Snatches
3 Power Snatches
3 Toes to Bar
Metcon
One partner working at a time. Split reps evenly.
Metcon (Time)
With a Partner:
For Time:
50-40-30-20-10:
Calorie Row
Burpee Box Jumps (24/20)
Directly Into…
50-40-30-20-10:
Toes to Bar
Power Snatches
Round 1 Barbell: 65/45
Round 2 Barbell: 75/55
Round 3 Barbell: 95/65
Round 4 Barbell: 115/75
Round 5 Barbell: 135/95
40 min Time Cap
