Three Stooges

Hammonasset CrossFit – CrossFit

Warm-up

40 Seconds

Alternating Stations in Teams of 3:

Easy Row

PVC Pass Through

Box Step-ups

Moderate Row

PVC Power Snatch

Lateral Box Step-ups (20s Each Leg)

Faster Row

PVC Overhead Squat

Low Box Jumps (Step Down)

Snatch Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Metcon

Rope climbs can happen at any point within the workout.

Metcon (Time)

Teams of 3

For Time (30 Minute Cap):

90/80 Calorie Row

90 Box Jump Overs (24/20)

90 Power Snatches (95/65)

9 Rope Climbs

90 Power Snatches (75/55)

90 Box Jump Overs (24/20)

90/80 Calorie Row

Share