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Hammonasset CrossFit – CrossFit

Warm-up

200m Row

10 Light DB Strict Press

10 Light DB Deadlifts

300m Row

10 Heavier DB Push Press

10 Heavy DB Deadlifts

400m Row

10 Workout Weight DB Push Jerks

10 Workout Weight DB Deadlifts

Movement Prep

Review All Movements.

Metcon (Time)

10-20-30:

Single Arm Alternating Dumbbell Power Snatches (50/35)

Single Arm Dumbbell Hang Clean and Jerks (50/35)

Row Calories

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