Word

Hammonasset CrossFit – CrossFit

Warm-up

With A Partner

400 Meter Medicine Ball Run

1 Minute

Partner Sit-ups

Partner Lateral Throws

Partner Chest Passes

Partner Squat Throws

Partner Alternating Slams

Movement Prep

TTB

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Toes to Bar

3 Knees to Chest

3 Toes to Bar

Wall Balls

5 Front Squat

5 Push Press

5 Thrusters

3 Wallballs

Metcon

Metcon (Time)

On the 10:00 x 3 Rounds:

200 Meter Run

15 Toes to Bar

200 Meter Med Ball Run (20/14)

15 Wallballs (20/14)

200 Meter Run

*Your score is your slowest time

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