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Announcements

*Pre-order your HCF winter gear! Order sheets located by tv monitors.
*Donate FOOD! Bring in your non-perishables to benefit Shoreline Food Pantry.

Hammonasset CrossFit – CrossFit

Warm-up

:30 Seconds

Knuckle Drags

Walkouts

Active Samson

Active Spidermans

Air Squats

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Pigeon Pose – 1 Minute Each Side

Front Rack Stretch – 1 Minute

Movement Prep

5 Hip Hinges (Hip to Knee)

5 Deadlifts

Build to Very Light Weight

5 Deadlifts

Weightlifting

Deadlift (6-4-2)

Movement Prep

Establish Hand Position

5 Front Squats

5 Push Press

5 Thrusters

5 Wallballs

5 Wallballs (Relax the Arms & Hear Breath)

Metcon

Metcon (AMRAP – Reps)

AMRAP 7:

Wallballs (20/14)

On the Minute: 7 Deadlifts (225/155)

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