What You Want

Hammonasset CrossFit – CrossFit

Warm-up

300m Run

500m Row

30 seconds:

Active Spidermans

Active Samson

Push-up to Down Dog

Air Squats

Spend 5 minutes warming up your goat movements.

Weightlifting

Give athletes 15-20 minutes for Bench Press.

Bench Press (5-5-5-5-5-5+)

40%-45%-55%-60%-70%-80%

Metcon (No Measure)

EMOM 16

Odd: Movement 1

Even: Movement 2

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