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Hammonasset CrossFit – CrossFit

Warm-up

2x:

3 minute Run

10 Air Squats

10 Inchworm w/Push-up

10 Spiderman Lunges

Metcon

Garage Fight w/Equipment (AMRAP – Reps)

3 Rounds:

1 Minute at Each Station

Dumbbell Goblet Thrusters

Single Dumbbell Power Cleans

Hops Over the Dumbbell

Single Arm Push Presses

Burpees

Rest

Metcon

Garage Fight w/out Equipment (AMRAP – Reps)

3 Rounds:

1 Minute at Each Station

Backpack Thrusters

Backpack Cleans

Hops Over the Backpack

Backpack Reverse Lunges

Burpees

Rest

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