Khalipa Special

Hammonasset CrossFit – CrossFit

Warm-up

3 Rounds:

200M Row

200M Run

5 Inchworms w/PU

10 Jumping Air Squats

15 WallBalls

Skill

Review SDHP, Hang Clean, and Hang Snatch. Give athletes 7-10 minutes to warm-up the movements.

Metcon

Metcon (AMRAP – Reps)

20 Min EMOM:

Min1 – 10 SDHP (75/55), Max Burpees

Min2 10 Hang- Clean, Max Burpees,

Min3 10 Hang-Snatch, Max Burpees,

Min4 – Full Rest

your score is total Burpees

Group Stretch

5-10 Minutes of Group Stretch

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