Saving Grace

Announcements

HCF Holiday Schedule:
Monday 12/24: 6am CrossFit, 8am Bootcamp, 9am CrossFit. All other classes cancelled.
Tuesday 12/25: CLOSED
Monday 12/31: 6am CrossFit, 8am Bootcamp, 9am CrossFit. All other classes cancelled.
Tuesday 1/1: CLOSED

Hammonasset CrossFit – CrossFit

Warm-up

1 Minute Row

8 Active Spidermans

10 Scap Pull-ups

:30 sec Child’s Pose

1 Minute Row

8 Active Samson + Air Squat at Top

5 Kip Swings

:30 sec Up Dog

1 min Row

5 Push-up to Down Dog

3 Knees to Chest + 3 Toes to Bar

:30 sec Wrist Stretch

Barbell Warm-up:

10 Second Clean Receiving Position Hold

2 High Hang Power Cleans

2 Hang Power Cleans

2 Power Cleans

10 Second Jerk Receiving Position Hold

4 Push Jerks

3 Clean and Jerks

– – – – – – – – – – – – – – – – – – – –

Build to Workout Weights

Metcon

Metcon (AMRAP – Reps)

In Teams of 2

3 Rounds:

50 Calorie Row

30 Toes to Bar

In Time Remaining:

30 Clean and Jerks (75/55)

30 Clean and Jerks (95/65)

30 Clean and Jerks (115/80)

30 Clean and Jerks (135/95)

30 Clean and Jerks (155/105)

30 Cleans and Jerks (165/115)
30 min time cap

Score = total reps on the Clean and Jerks. If teams finish mark 180 reps as score and write time in the notes.

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