Hammonasset Conditioning + Fitness – CrossFit
Warm-up
500m Row
Then grab a partner and do Junk Yard Dog warmup
Metcon
Review each movement. Give 5-10 min for Deadlift and Power Clean warm-up.
Metcon (Time)
Partner WOD
With a partner complete 3 rounds EACH (6 total), relay style (one partner completes one round while one partner rests. Goal is to move quickly through each round)
3 Rounds Each:
3 Box Jump Overs (24/20)
3 HRPUs
6 Power Cleans (135/95)
200m Farmer Carry (53/35)
*split evenly
3 Rounds Each:
3 Box Jump Overs
3 CTB Pull-ups
6 Deadlifts (135/95)
300m Run (together)
3 Rounds Each:
3 Box Jump Overs
3 TTB
6 Kettlebell Swings (53/35)
200m Farmer Carry
*split evenly
Stretch/Mobility
Group Stretch
