Red, White, and Blue

Hammonasset CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

8-10 minute AMRAP:

100 meter run

5 inchworms

10 air squats

15 sit ups

10 squat therapy

5 scapula wall slides

Metcon

Metcon (Time)

Partner Workout

Buy In: 2,000 meter row

4 Rounds:

50 DU/150 singles

40 kb swings

30 deadlifts

20 box jumps

10 burpee pull ups

200 meter run together

then…

Buy Out: 2,000 meter row
*one partner is working at a time. reps are to be split evenly.

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