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Hammonasset CrossFit – CrossFit

Warm-up

300m Run

300m Row

2x:

2 Wall Walks

5 Inchworms w/ Push-up

5 Kip Swings

10 Strict DB Press (light)

Review

Review all movements and give athletes time to warm up and set up barbell(s).

9/11 (Time)

2001 Meter Run

11 Box Jumps (30/24)

11 Thrusters (125/85)

11 Chest to Bar Pull-Ups

11 Power Cleans (170/115)

11 Handstand Push-Ups

11 Kettlebell Swings (70/53)

11 Toes to Bar

11 Deadlifts (170/115)

11 Push Jerks (110/75)

2001 Meter Row

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