Runaway Train

Hammonasset CrossFit – CrossFit

Warm-up

Run Warmup

400 Meter Run

1 Minute

Easy Row

Active Divebombers + Front Rack Stretch (30 Seconds Each)

Moderate Bike

Push-up to Down Dog + Wrist Stretch (30 Seconds Each)

Fast Bike

Inchworm to Push-up + Child’s Pose (30 Seconds Each)

Clean and Jerk Barbell Warmup

5 Good Mornings

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Hang Power Cleans

5 Push Press

5 Push Jerks

Mobility

1 minute each:

Front Rack Stretch

Wrist Stretch

Child’s Pose

Movement Prep

5 Pausing Clean and Jerks (2 Second Pause in Dip & Catch)

*Build to All Workout Weights *

Metcon

Metcon (Time)

Teams of 2:

3 Rounds:

400 Meter Team Run

70/50 Calorie Row

Directly Into…

14 Clean and Jerks (115/85)

14 Clean and Jerks (135/95)

14 Clean and Jerks (155/105)

14 Clean and Jerks (185/125)

14 Clean and Jerks (205/135)

*30 minute time cap*

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