Announcements
Friday, September 21st: FNL & Brother Mike’s! Hero WOD at 5pm followed by drinks, food & friends at Brother Mike’s.
Hammonasset CrossFit – 45 min Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
100 meter run
20 sit ups
repeat 4 times
Metcon
Metcon (No Measure)
Tabata
db thrusters
200 meter run/row
db snatch
200 meter run/row
man makers
200 meter run/row
db lunges
200 meter run/row
db clean and press/jerk
200 meter run/row
each db movement will be 20/10/8
run/row after the tabata
