Email us: cfhamptons@gmail.com

It is always by way of pain that one arrives at pleasure.

30
Oct

It is always by way of pain that one arrives at pleasure.

CrossFit Hamptons – CrossFit

10k Row (Time)

Max Effort 10k Row
Row for a total of 10,000 meters at a sustainable intensity, varying your stroke rate as follows: row 2000 meters @ 22 spm, 2000 meters @ 24 spm, 2000 meters @ 26 spm, 2000 meters @ 24 spm, and 2000 meters @ 22 spm.

Metcon (No Measure)

“Numbers of the Beast”

6 min AMRAP

6 Burpee

6 Box Jump (24/20)

1 min rest

6 min AMRAP

6 Kb Swings (32/20kg)

6 Goblet Squats (32/20kg)

1 min rest

6 min AMRAP

6 Kb Sumo DL High Pull (32/20kg)

6 Sit Ups

1 min rest

6 min AMRAP

6 Push Up

6 Pull Up / 6 Ring Row

1 min rest

6 min AMRAP

6 HSPU / 6 Seated Press w/Plate

6 Toes to Bar / 6 Leg Raises

1 min rest

6 min AMRAP

Plank Hold

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