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Hammonasset CrossFit – Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
5 rounds:
100 meter row
15 sit ups
20 air squats
Metcon
Metcon (No Measure)
10 Minute EMOM
20 DU or 40 singles
and 3 squat cleans
rest 3 minutes
in 10 minutes complete:
1, 000 meter row or 800 meter run
then cycle through:
5 deadlifts
10 box jumps
rest 3 minutes
in 10 minutes complete:
1,000 meter row or 800 meter run
then cycle through:
5 front squats
8 burpees
Finisher
Grab a partner:
50 wall ball passes
top of every minute 5 push ups
