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Hammonasset CrossFit – CrossFit
Warm-up
Weightlifting
Metcon (Weight)
Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Mintues: 3 Back Squats
Barbell loaded at 70% of 1RM Front Squat (for both lifts)
Metcon
Metcon (Time)
4 Rounds:
100 Meter Med Ball Run (20/14)
200 Meter Run
10 Burpees
