Hammonasset CrossFit – 45 min Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
8 minute AMRAP:
10 wall slides
10 squat therapy
50 single jump ropes
10 calories on rower
Metcon
Metcon (No Measure)
6 minute EMOM:
minute 1: 12 high hang power clean
minute 2: 12 box jumps
at minute 6 begin:
800 meter row (scale as necessary)
rest until minute 10
at minute 10 begin:
6 minute EMOM:
minute 1: 12 hang power clean
minute 2: 12 box jumps
at minute 16 begin:
800 meter row (scale as necessary)
rest until minute 20
at minute 20 begin:
6 minute EMOM:
minute 1: 12 power cleans
minute 2: 12 box jumps
at minute 26 begin:
800 meter row (scale as necessary)
