Dirt Nap

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds

Mountain Climbers

Slow Air Squats

Chest Stretch

Frog Hops

Pausing Air Squats

Wrist Stretch

Slow Burpees (Step Up & Down)

Air Squats

Front Rack Stretch

Barbell Warmup

5 Good Mornings

5 Pausing Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Stiff Legged Deadlifts

5 Pausing Front Squats

Weightlifting

20 minutes to work through the two lifts

Pause Front Squat (Work to a heavy 2 reps)

Work from a rack and include a 2 second pause in the bottom

Hang Clean (Work to a heavy single rep)

These are Hang SQUAT Cleans that should be taken from the floor.

Metcon

Metcon (Time)

3 Rounds:

15 Hang Squat Cleans (115/80)

15 Lateral Barbell Burpees

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