100

Hammonasset CrossFit – CrossFit

Warm-up

5 minute running clock:

100 meter run

10 air squats

10 lunges

10 sit ups

Then:

Group “Roxanne” Burpee Warm-up

Metcon

Metcon (Time)

Find a Partner

Buy In: 400 meter partner run

100 wall balls (20/14)

100 kb swings (53/35)

100 goblet squats (53/35)

100 box jumps (24/20)

100 deadlifts (135/95)

Buy Out: 400 meter partner run
Partners will run together. Then one partner works while the other rests. All reps must be split evenly.

Finisher

100 ab mat sit ups as a team. Split reps evenly.

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