E-Brake

Announcements

Friday, September 21st: FNL & Brother Mike’s! Hero WOD at 5pm followed by drinks, food & friends at Brother Mike’s.

Hammonasset CrossFit – CrossFit

Warm-up

1 min Row

1 min Bike/Jump Rope

200m Run

2x:

10 PVC Pass Throughs

10 Light DB Push Press

25 Sit-ups

10 Air Squats

10 PVC Fig. 8’s (5 each direction)

Weightlifting

Review Shoulder Press and DB Snatch

Shoulder Press (5-5-3-3-3-3+)

40%-45%-55%-65%-75%-85%

Shoulder Press (AMRAP@65%)

Metcon

Metcon (Time)

3 Rounds:

400 Meter Run

20 Dumbbell Snatches (50/35)

20/15 Calorie Row

Stretch/Mobility

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