Boats and Toes

Hammonasset CrossFit – CrossFit

Warm-up

300m Row

Coach’s Choice Relay

Movement Prep

Each Partner:

3 High Hang Muscles Snatches

3 Hang Muscle Snatches

3 Muscle Snatches

3 Burpee Box Jumps

3 High Hang Power Snatches

3 Hang Power Snatches

3 Power Snatches

3 Toes to Bar

Metcon

One partner working at a time. Split reps evenly.

Metcon (Time)

With a Partner:

For Time:

50-40-30-20-10:

Calorie Row

Burpee Box Jumps (24/20)

Directly Into…

50-40-30-20-10:

Toes to Bar

Power Snatches

Round 1 Barbell: 65/45

Round 2 Barbell: 75/55

Round 3 Barbell: 95/65

Round 4 Barbell: 115/75

Round 5 Barbell: 135/95
40 min Time Cap

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