Round Trip


HCF Holiday Party THIS FRIDAY! 5pm WOD, 6pm Party.
*Bring a toy donation as well as an appetizer or dessert*

Hammonasset Conditioning + Fitness – CrossFit


:20 Second Jump / :40 Second Stretch

Lateral Hops Over Bar/Walkouts

Forward and Back Hops Over Bar/Push-up to Down Dog

Easy Single Unders/Active Samson

Higher Single Unders /Active Spidermans

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats


Front Rack Stretch: 90 Seconds

Wrist Stretch: 1 Minute

Movement Prep

3 Front Squats

3 High Hang Power Cleans

3 Hang Power Cleans

3 High Hang Squat Cleans

3 Hang Squat Cleans

Build to Predicted Weights


Metcon (Weight)

5 Rounds, On the 4:00:

20/14 Calorie Row

40 Double Unders

5-5-3-3-2 Hang Squat Cleans

Add weight each round to the Hang Squat Clean. Score is weight used on last set.
*While Hang Squat Clean should be heavy the goal is to complete these unbroken.

Group Stretch