Hammonasset Conditioning + Fitness – CrossFit


300m Run + mobility


“Burpee Ball Pass”

Form a circle with 2′ between each person. Using a 14# ball, pass the ball then complete one burpee as soon as you’ve tossed it to the person next to you. Keep the ball moving fast, if you drop it complete 2 burpees. 6 times around clockwise, 6 times around counter clockwise.


Metcon (Time)


3 Rounds Each

Partner 1: 250m Row

Partner 2: KB Front Rack Hold @ 2 x 53#/35#
Row should be max effort and may not start until your partner has established the rack position. If your partner drops the KBs before row is complete, you must discontinue rowing until the static hold is reestablished.


Rest 5 mintues then move to next Metcon

Metcon (Time)

For Time

Buy In:

40 Med Ball Burpees (chest pass to partner)

16 Rounds (8 each, relay style)

5 Med Ball Cleans (20/14)

5 Box Jumps

5 STO (135/95)

Buy Out:

40 Med Ball Sit-ups (chest pass to partner)
25 min Time Cap. Partners split reps on Buy In and Cash Out. Partners complete full round before switching on rounds.


Group Stretch