Push Pull

Announcements

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

Hammonasset CrossFit – CrossFit

Warm-up

500M Row

3 rounds of:

10 Squat Therapy

10 PVC Good mornings

10 Plate2OH

10 Kip Swings

Weightlifting

A1) Deadlift 6X5

A2 ) Strict Press 6X5

40%-45%-55%-60%-70%-80%

Deadlift (5-5-5-5-5-5+)

Shoulder Press (5-5-5-5-5-5+)

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

3 Burpees

6 Pull-ups

9 Box Jumps

Finisher

Metcon (Time)

For Time:

50 Abmat Situps

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