Ahoy Matey

Hammonasset CrossFit – CrossFit

Warm-up

3 Rounds:

100 Meter Run

30 Seconds PVC Pass Throughs

30 Seconds PVC Overhead Squats

30 Seconds Inchworm to Push-up

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

10 Scap Pull-ups

1-3 Strict Pull-ups

5 Kip Swings

3 Pull-ups

Metcon

Partners split reps evenly.

Metcon (Time)

For Time:

60 Pull-ups

600 Meter Run

30 Overhead Squats (135/95)

1,000 Meter Run

30 Overhead Squats (135/95)

600 Meter Run

60 Pull-Ups

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