Wednesday

Announcements

*Lurong Living will be at HCF Wednesday 8/15 from 4:30-6:30pm to provide information and samples of their products. Come to class or just stop in!
*HCF at the Surf Club this Wednesday 8/15! Join us after class, anytime after 6:30pm. BYO food, drinks and games.

Hammonasset CrossFit – CrossFit

Warm-up

2-3 Rounds

300m Run

10 WB-light

20 KB Swings-light

10m lateral banded walks right and left

Dynamic Movements

Review Front Squat

DU Practice

Weightlifting

Front Squat

Every 2 minutes for 14 mintues

start at 80%

sets 1-3: 3 reps

sets 4-6: 2 reps

set 7: 1 rep

Metcon

Metcon (No Measure)

Every 3 minutes for 18 minutes

15 Wall Ball

15 Burpee

30 Double Under

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