Hammonasset CrossFit – CrossFit
Warm-up
2 Rounds
30 Seconds:
PVC Cuban Presses
Push-up to Down Dog
3 PVC Pass Throughs + 3 Overhead Squat
PVC Game
Mobility
Movement Prep
3 Hook Grip Snatch Deadlifts
3 Hang Jump Shrugs
3 Hang High Pulls
3 Hang Muscle Snatches
3 Power Snatches
3 Hook Grip Clean Deadlifts
3 Hang Jump Shrugs
3 Hang High Pulls
3 Hang Muscle Cleans
3 Hang Clean + Push Jerk
3 Clean and Jerks
5 Push Press
5 Thrusters
Build to workout weight
Metcon
TNT (Time)
For Time:
30 Power Snatches
30 Power Clean and Jerks
30 Thrusters
Barbell: 95/65
