Dude

Hammonasset CrossFit – CrossFit

Warm-up

400M Row

200M Run

2-3 Rounds:

5 Inchworms

10 Goblet Squats

15 KB Swings

Skill

Review Deadlift, Hang Power Clean, and Push Jerk. Give athletes a few minutes to warm-up their movements.

Metcon

Metcon (AMRAP – Reps)

With a Partner:

A) 5 Min AMRAP:

Max Cal Row

Rest 3 Min

B) 10 Min AMRAP:

5 Pull-ups

10 Push-ups

15 Air Squats

Rest 3 Minutes

C) 15 Min AMRAP

12 Deadlifts (155/105)

9 Hang Power Cleans

6 Push Jerks

One partner works at a time. For A and B, partners must complete full rounds before rotating

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