Power of 2

Hammonasset CrossFit – CrossFit

Warm-up

500m Row

Then grab a partner and do Junk Yard Dog warmup

Metcon

Review each movement. Give 5-10 min for Deadlift and Power Clean warm-up.

Metcon (Time)

Partner WOD

With a partner complete 3 rounds of each triplet, relay style (one partner completes one round while one partner rests. Goal is to move quickly through each round)

3 Rounds Each:

3 Box Jump Overs (24/20)

3 HSPU

6 Power Cleans (135/95)

200m Farmer Carry (53/35)

*split evenly

3 Rounds Each:

3 Box Jump Overs

3 CTB Pull-ups

6 Deadlifts (135/95)

300m Run (together)

3 Rounds Each:

3 Box Jump Overs

3 TTB

6 Kettlebell Swings (53/44)

200m Farmer Carry

*split evenly

3 Rounds Each:

3 Box Jump Overs

3 Pull-ups

6 Push Jerks

300m Run (together)

Stretch/Mobility

Group Stretch

Share