Hammonasset CrossFit – Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
8 minute AMRAP:
100 meter row
:30 squatted prayer
10 wall slides
10 runner’s lunges
Metcon
Metcon (AMRAP – Rounds and Reps)
35 minute AMRAP of:
In teams of two, working at the same time…
Partner A:
5 shoulder to overhead
10 deadlifts
10 box jumps
Partner B:
5 TTB
10 KB swings
10 KB goblet squats
*partners will split a 500 meter row after every round
*switch lead person each round
