Sleepwalk

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds:

PVC Pass Throughs

PVC Overhead Squats

Push-up to Down Dog

PVC Narrow Pass Throughs

PVC Overhead Squats

Push-up to Down Dog

Barbell Warmup:

5 Stiff Legged Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Strict Press

5 Thrusters

Metcon

With a partner. Split reps evenly. Score is max lifts per round. Rest 3 minutes between each AMRAP.

Metcon (AMRAP – Reps)

7 Minute AMRAP:

60/50 Calorie Row

Max Overhead Squats (95/65)

Metcon (AMRAP – Reps)

6 Mininute AMRAP:

50/40 Calorie Row

Max Hang Squat Cleans (115/80)

Metcon (AMRAP – Reps)

5 Minute AMRAP:

40/30 Calorie Row

Max Thrusters (135/95)

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