Bird Box

Hammonasset Conditioning + Fitness – CrossFit


300m Run or Row

40 Seconds

PVC Pass Throughs

Active Spidermans

Box Step-ups (20 sec each leg)

PVC Lat Stretch

Active Samson

Kip Swings (20 sec)/Ring Rows (20 sec)

PVC Overhead Squats

Push-up to Down Dog

Movement Prep

Each Partner:

3 Power Snatch Balances

3 High Hang Power Snatches

3 Hang Power Snatches

3 Power Snatches (Catch Lower With Each Rep)

**Build to Workout Weight(s) With Partner**


One Partner working at a time. Split reps as evenly as possible.

Metcon (Time)

For Time:

75 Calorie Row

50 Box Jump Overs (24/20)

25 Power Snatches (135/95)

10 Rope Climbs or Tire Flips or CTB Pull-ups (choose what is available)

25 Power Snatches (115/80)

50 Box Jump Overs (24/20)

75 Calorie Row

Group Stretch