Dirty Water

Hammonasset Conditioning + Fitness – CrossFit


30 Seconds

Easy Row

Side Lunges

Moderate Row

Cossack Squats

Faster Row

Slow Air Squats

20 Seconds Each

Easy Single Unders

Quick Single Unders

Higher Single Unders

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Barbell Ankle Stretch: 1 Minute

Barbell Squat Hold: 1 Minute

Movement Prep

30 Seconds of Single Unders

100 Meter Run

30 Seconds of Double Under Attempts

1 Minute of Slow Wall Squats

5 Pausing Back Squats

5 Back Squats


Give athletes 15 minutes to build to 3 heavy sets of 5 Back Squats.

Back Squat


Metcon (Time)

For Time:

100 Double Unders

800 Meter Run

60/45 Calorie Row