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Hammonasset CrossFit – CrossFit

Warm-up

Weightlifting

Superset:

A1: Bench Press 5-5-5-3-3-3

A2: V-ups 6×5

Bench Press (5-5-5-3-3-3)

First set around 60% of 1RM, last set around 85% 1RM.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

10 Push Press (95/65)

15 Pull-ups

20/15 Calorie Row

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