Moneybags

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

30 Seconds:

Lateral Hops Over Bar

Active Samson

Wrist Stretch

Forward Hops Over Bar

Reverse Lunges

Front Rack Stretch

3 Push-ups + 10 Mountain Climbers

Jumping Lunges

Child’s Pose

Barbell Warmup:

5 Romanian Deadlifts

5 Strict Press & Reach

5 Hang Muscle Cleans

5 Push Press & Reach

5 Muscle Cleans

5 Push Jerks

Metcon

Metcon (Time)

Teams of 2 (For Time | 30 Minute Cap)

500 Meter Plate Run (35/25)

50 Box Jump Overs (24/20)

30 Clean and Jerks (135/95)

10 Rope Climbs

30 Clean and Jerks (135/95)

50 Box Jump Overs (24/20)

500 Meter Plate Run (35/25)
* Partners run together, with only one partner carrying the plate at a time

* On all the other movements, one partner working at a time, splitting reps evenly

* Work the rope climbs in at any time

*Rope Climb Substitutions:

Reduce Reps

1/2 Rope Climbs (2:1)

Seated Rope Pulls (2:1)

Pull-ups (5:1)

Group Stretch

Share