Hammonasset CrossFit – CrossFit
Warm-up
Row 500M
2 Rounds of:
Leg Swings – Front/Back and Side – 10 each side and direction
10 Goblet Squats – Nice and slow
:45s Plank
Side Plank w/Leg Raises – 10 each side
10 BB Front Squat – Empty BB
10 BB Back Squats
Skill
Review Back squat and Clean and Jerk
Weightlifting
A1) Back Squat 6×5
A2) 12 Situps 6X12
Back Squat (5-5-5-5-5-5+)
Metcon
Metcon (Time)
For Time:
20 Clean and Jerks (185/125)
You should pick a weight that when fresh you could do 2-3 Touch-n-Go reps.
