Thursday

Hammonasset CrossFit – CrossFit

Warm-up

Run 300m

Row 300m

1 minute rest

repeat 2

Dynamic Movements

10 minutes (coached practice time)

1-2 Rope Climb

5 jumping muscle up

10 straight leg sit up

Metcon

Metcon (Time)

Row 1000m

20 Power Snatch 95/65

20 Toes to Bar

20 Power Snatch

Row 1000m

rest 2 minutes then complete:

100 ft single arm suitcase carry right hand

followed by

100 ft single arm suitcase carry left hand

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