Drop

Hammonasset CrossFit – CrossFit

Warm-up

2 Rounds:

250m Row

10 PVC Pass Throughs

10 Light DB Push Presses

10 Easy PVC Thrusters

10 PVC Power Snatch + Overhead Squat

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Overhead Squats

5 Snatch Grip Stiff-Legged Deadlifts

Movement Prep

Thruster Prep:

5 Pausing Front Squat

5 Push Press

5 Thrusters

Power Snatch Prep:

5 Snatch Grip Deadlifts

2 High Hang Power Snatch

2 Hang Power Snatch

2 Power Snatches

*Build to All Weights*

Metcon

Metcon (Time)

For Time (30 Minute Cap):

20/15 Calorie Row

25 Power Snatches (65/45)

25 Thrusters

20/15 Calorie Row

20 Power Snatches (75/55)

20 Thrusters

20/15 Calorie Row

15 Power Snatches (95/65)

15 Thrusters

20/15 Calorie Row

10 Power Snatches (115/80)

10 Thrusters

20/15 Calorie Row

5 Power Snatches (135/95)

5 Thrusters

Group Stretch

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