CrossFit Hyannis – CrossFit

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Metcon (Weight)

4 Sets

15 DB Front Squats

Directly Into

15 DB Reverse Lunges

Directly Into

:30 Hold at bottom of squat (unloaded)

Rest 2:00
*If you have barbell or 2 DBs use them, otherwise hold it in goblet position at chest

Metcon (Time)

50 Alt. DB Snatch

40 Push Jerks

30 Hang Squat Cleans

20 OH Walking Lunges (L/R is one rep- switch arms half way)

10 Devil’s Press

Metcon (No Measure)

3 Sets

15 Hammer Curls


1:00 Gun Walk

Rest :60

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