Announcements
Friday, September 21st: FNL & Brother Mike’s! Hero WOD at 5pm followed by drinks, food & friends at Brother Mike’s.
Hammonasset CrossFit – Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
500 meter row
2 rounds:
5 push ups
10 sit ups
15 air squats
Metcon
Metcon (No Measure)
15 minute EMOM:
1 burpee, 14 sit ups
2 burpees, 13 sit ups
3 burpees, 12 sit ups
4 burpees, 11 sit ups
5 burpees, 10 sit ups
6 burpees, 9 sit ups
7 burpees, 8 sit ups
8 burpees, 7 sit ups
9 burpees, 6 sit ups
10 burpees, 5 sit ups
11 burpees, 4 sit ups
12 burpees, 3 sit ups
13 burpees, 2 sit ups
14 burpees, 1 sit up
15 burpees, 0 sit ups
*rest 3 minutes then begin next Metcon
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute Partner AMRAP:
5 pull ups
7 SDHP
9 barbell hop overs
One partner works at a time. One round must be competed before partners can switch.
Resting partner is holding 2 kb/db while waiting.
Finisher
800 meter jog/1,000 meter row
