Announcements
HCF Holiday Party THIS FRIDAY! 5pm WOD, 6pm Party.
*Bring a toy donation as well as an appetizer or dessert*
Hammonasset CrossFit – Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
400 meter run or 500 meter row THEN:
2-3x:
5 walkouts
10 air squats
15 sit ups
Metcon
Metcon (No Measure)
Tabata with a run/row in between
deadlifts
300 meter run/row
hang cleans
300 meter run/row
front squats
300 meter run/row
push press
300 meter run/row
bicep curls
300 meter run/row
tricep extensions
300 meter run/row
