Back at It!!!!

Hammonasset CrossFit – CrossFit

Warm-up

Row 500M

2 Rounds of:

Leg Swings – Front/Back and Side – 10 each side and direction

10 Goblet Squats – Nice and slow

:45s Plank

Side Plank w/Leg Raises – 10 each side

10 BB Front Squat – Empty BB

10 BB Back Squats

Skill

Review back squat and STO options

Weightlifting

Back Squat (5-5-3-3-3-1+)

40%-45%-55%-70%-80%-90%

Back Squat (AMRAP @ 70%)

Metcon

Metcon (Time)

3 Rounds for Time:

400M Run

10 STO (135/95)

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