Email us: cfhamptons@gmail.com

THURSDAY – PLEASE SIGN IN

20
Mar

THURSDAY – PLEASE SIGN IN

CrossFit Hamptons – CrossFit

The final workout of the open will be released tonight at 8pm! Go to games.crossfit.com

Weightlifting

Split Jerk (Build to a heavy set of 3 from the rack )

Metcon

Metcon (Time)

21 single-arm dumbbell rows, each arm

9 ring dips (deep and strict)

30 squats

15 single-arm dumbbell rows, each arm

12 ring dips

30 squats

9 single-arm dumbbell rows, each arm

15 ring dips

30 squats

Men: 50-lb. dumbbell

Women: 35-lb. dumbbell
Although we will run the clock today, focus should be on completing all reps with good form and full range of motion. Speed is not the goal for today.

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