Friday

Announcements

Labor Day Class Schedule: 8am Bootcamp, 9am CrossFit. All other classes cancelled.

Hammonasset CrossFit – CrossFit

Warm-up

Run or Row 800m

Dynamic Movements

3-4 rounds

A1: 12 OH KB/DB lunges (Dbl arm)

A2: 8 Burpee over BB

A3: 8 Strict pull-ups (Mod: 8 ring row with elevated feet)

A4: 20m Farmer Carry 45/25 each hand (should be heavy but not too heavy)

Weightlifting

Back Squat

not seperate component. Record WL metcon here

Metcon (Weight)

every 90 seconds for 12 minutes ( 8 sets)

2 Back Squats @ 85%

Metcon

Metcon (Time)

50 Box jumps 24/20

25 TTB

50 Wall Balls 20/14

25 box dips (matador)

50 Wall Ball

25 TTB

50 Box Jumps

Finisher

3 sets

:30-:45 sec Plank Holds, rest :30-:45 sec

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