Even Steven

Hammonasset CrossFit – CrossFit

Warm-up

10-12min Warm-up AMRAP:

10 Cal Row/100m Run

15 Sit Ups

10 Walking Lunges

15 PVC Pass Throughs

10 Banded Pull Aparts (light–orange/red bands)

Weightlifting

Bench Press (5-5-5-5-5-5+)

40%-45%-55%-60%-70%-80%

Metcon

Metcon (Calories)

Alternating On the Minute x 16 (8 Rounds):

Even: 10 Hand Release Push-ups + 40 Single Unders

Odd: Max Calorie Row
Score is total Calories across the 8 rounds

Stretch/Mobility

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