Leaps & Bounds


Gymnastics Clinic with Jess Dean: Sunday, February 17th at 10am.
Free to members, $20 drop in fee for non-members.

Hammonasset CrossFit – CrossFit


Group 300m Run

10 Alternating Box Step-ups

10 Scap Pull-ups

:30 sec Child’s Pose on Box

20 Jumping Jacks

10 Kip Swings

:30 sec Chest Stretch each side

10 Box Jumps (Step Down)

5 Push-up to Down Dog

:30 sec Box Supported Ankle Stretch

10 Ring Rows (or 5 Pull-ups)

10 PVC Good Mornings

:30 sec PVC Pass Throughs

Movement Prep

Review Box Jump Over & CTB Pull-up standards

Power Snatch Prep:

3 Hang Jump Shrugs

2 High Hang Power Snatches

2 Hang Power Snatches

2 Power Snatches

Break Into Teams and Build In Weight


Metcon (Time)

Teams of 2

For Time (30 Minute Time Cap):

60 Power Snatches (75/55)

60 Box Jump Overs (24/20)

16 CTB Pull-ups

40 Power Snatches (95/65)

40 Box Jump Overs (24/20)

12 CTB Pull-ups

20 Power Snatches (115/80)

20 Box Jump Overs (24/20)

8 CTB Pull-ups

10 Power Snatches (135/95)

10 Box Jump Overs (24/20)

4 CTB Pull-ups
CTB Pull-up Substitutions:

Jumping CTB Pull-ups

Banded CTB Pull-ups

Chin Over Bar Pull-ups (double reps)

Ring Rows (double reps)

If not completed in 30 min time cap note total reps in the comment section.

Group Stretch