Roll the Dice

Hammonasset CrossFit – CrossFit

Warm-up

8-10 min AMRAP:

250 m Row

10 Light DB Shoulder Press

5 PVC Good Mornings

10 Light KB Swings

5 Scap Pull-ups

10 Air Squats

Metcon

Metcon (Time)

Partner WOD:

“The Seven”

7 Rounds each:

7 Handstand Push Ups

7 Thrusters (115/85)

7 Knees to Elbow

7 Deadlift (165/135)

7 Burpees

7 Kettlebell Swings (70/53)

7 Pull Ups

Row 200m between rounds
*Each partner must complete 7 reps before moving onto next movement. ex: Partner A complete 7 HSPUs, then Partner B completes 7 HSPUs.

*Split row evenly, each partner rowing 100m.

Group Stretch

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