Adderall

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

100 Meter Run

**20 Seconds **

Push-up to Down Dog

Active Spidermans

Air Squats

100 Meter Run

**20 Seconds**

Good Mornings

Back Squats

Elbow Rotations

100 Meter Run

**20 Seconds **

Romanian Deadlifts

Hang Muscle Cleans

Strict Press

100 Meter Run

**20 Seconds**

Snatch Grip RDL’s

Hang High Pulls

Hang Muscle Snatches

Movement Prep

5 Front Squats

5 Push Press

5 Thrusters

5 Snatch High Pulls

5 Power Snatches

5 Clean High Pulls

5 Push Jerks

5 Clean and Jerks

Metcon

Metcon (AMRAP – Reps)

0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)

10:00 – 13:00 – Rest

13:00 – 20:00 – 800 Meter Run, Max Power Snatch (115/80)

20:00 – 23:00 – Rest

23:00 – 27:00 – 400 Meter Run, Max Thrusters (95/65)

Score is total barbell reps completed.
One partner working at a time. Split meters on the running as well as reps on the barbell.

**1 Mile Run Subs **

2000/1600 Meter Row

160/115 Calorie Bike

**800 Meter Run Subs**

1000/800 Meter Row

40/30 Calorie Bike

**400 Meter Run Subs**

500/400 Meter Row

40/30 Calorie Bike

Group Stretch

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