Overhaul

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds Each Movement:

Jumping Jacks

Air Squats

PVC Pass Throughs

Scap Pull-ups

Lateral Hops Over Bar

Box Step-ups

PVC Overhead Squats

Kip Swings

Reverse Lunges

Active Spidermans

Narrow PVC Pass Throughs

Pull-ups/Ring Rows

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Movement Prep

Review Power Snatch and Back Squat

Weightlifting

Back Squat (5-5-5-5-5-5+)

40%-45%-55%-60%-70%-80%

**Add 5# to the weight at each percentage.

Metcon

Metcon (Time)

For Time:

50 Box Jump Overs (24/20)

40 Pull-ups

30 Power Snatches (95/65)

Group Stretch

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