Death Race

Hammonasset Conditioning + Fitness – CrossFit


1 Minute

Easy Row

Active Spidermans

45 Seconds

Moderate Row

Active Samson

30 Seconds

Faster Row

Mountain Climbers

15 Seconds

Sprint Row


Movement Prep

10 Scap Pull-ups

8 Ring Rows (1 Second Hold At Top)

1-3 Strict Pull-ups

1-3 Light Weighted Pull-ups


* Looking to add a little more difficulty to our strict pulling today

* This could mean more weight, a lighter band, or moving the feet out for ring rows

* These are pull-ups with palms facing away and not chin-ups where the palms face the body

Weighted Pull-ups


* Looking for a faster paced effort today, ideally completing the work in under 12 minutes (Sub 2:25 Per Round)

* For athletes on the fence about going fast with this volume, It is better to do less reps and go faster

Metcon (Time)

5 Rounds:

200m Run

10 Burpees
If unable to run:

15/10 Cal Row

Group Stretch