Dive Bar

Hammonasset CrossFit – CrossFit


200 Meter Easy Run

40 Seconds

Barbell Good Mornings

Active Spiderman

Barbell Elbow Rotations

Front Plank

Barbell Strict Press & Reach

Shoulder Taps

Barbell Front Squats

Mountain Climbers


Barbell Ankle Stretch: 1 Minute

Front Rack Stretch: 1 Minute

Wrist Stretch: 30 Seconds Each Direction

Movement Prep

With an Empty Barbell:

5 Pausing Front Squats

5 Front Squats

5 Strict Press & Reach

5 Push Press

Build to Light Weight

7 Thrusters

Drop Down to Empty Bar

10 Thrusters


Metcon (Time)

For Time:

800 Meter Run

50 Barbell Thrusters (45/35)

800 Meter Run

50 Burpees

800 Meter Run

50 Barbell Thrusters (45/35)