Hammonasset CrossFit – Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
250 meter row or 200 meter run
Then:
2x:
10 pass thrus
10 figure 8’s (5 each arm)
10 air squats
10 walking lunges
Metcon
Metcon (Time)
5 Rounds:
400 meter run or 500 meter row
15 TTB
12 deadlifts
9 hang power cleans
6 push press
3 burpees
Finisher
2 Rounds:
50 DU or 150 single jumps
25 ab mat sit ups
