Tues

Hammonasset CrossFit – CrossFit

Warm-up

800m row

Dynamic Movements

8 minutes

A1: 8 DB Step ups + 4 Stiff Leg DB DL (50/30 or less)

A2: 6-8 Dips

A3: 200 Run/Row

Weightlifting

Deadlift

Set 1: 5 reps @ 70%

Set 2: 5 reps @ 75%

Set 3: 3 reps @ 80%

Set 4: 2 reps @ 85%

Metcon

Metcon (No Measure)

21 EMOM

Minute 1. 12 Reverse lunges

Minute 2: 10 Double Unders + 5 Pull ups

Minute 3: 8 Wall Balls (20/14)+ 4 Push ups

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