Old Town Road

Hammonasset CrossFit – CrossFit

Warm-up

300m Run

2 Rounds:

:30 Plank

:30 Push-up to Down Dog

Group Game

Kettlebell Farmers and Lumberjacks

Movement Prep

3 Candlesticks Holding Post of Kettlebell

3 Slow Knees to Chest

3 Feet to 90 Degrees

3 Full Strict Toes to Bar

100’ Farmers Carry (Lighter Weight)

100’ Farmers Carry (Workout Weight)

Metcon

Metcon (Time)

6 Rounds:

200m Run

150′ Farmers Carry (53/35)

9 Strict Toes to Bar

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