Email us: cfhamptons@gmail.com

THURSDAY

31
Oct

THURSDAY

CrossFit Hamptons – CrossFit

Weightlifting

Squat Clean and Split Jerk Complex

EMOM x 5:

Power Clean + Hang Squat Clean + Split Jerk (60-65%)

Directly Into…

EMOM x 5:

2 Squat Cleans + 1 Split Jerk (70%)

Metcon

Knuckle Sandwich (Time)

For Time:

800 Meter Run

30 Power Cleans (185/135)

800 Meter Run
Choose a weight on the barbell that you could complete 5-7 repetitions unbroken when fresh. Within the workout, these are meant to be challenging singles!

***scale for run***:

56/40 Calorie Assault Bike

1000 Meter Row

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