Sunday

Hammonasset CrossFit – CrossFit

Warm-up

800m run

Dynamic Movements

2 sets

16 banded forward walk steps

16 banded lateral steps

10 Handstand kick ups

10 Shoulder taps

Metcon

Metcon (Weight)

EMOM 12

Set 1-4: 3 Hang Clean

REST SET 5

Set 6-8: 2 Power Clean

REST SET 9

Set 10-12: 1 Squat Clean

Metcon (No Measure)

EMOM 15:

10/8 calorie row (or bike)

Clean

record EMOM squat clean weight

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