Announcements
HCF Holiday Schedule:
Monday 12/24: 6am CrossFit, 8am Bootcamp, 9am CrossFit. All other classes cancelled.
Tuesday 12/25: CLOSED
Monday 12/31: 6am CrossFit, 8am Bootcamp, 9am CrossFit. All other classes cancelled.
Tuesday 1/1: CLOSED
Hammonasset Conditioning + Fitness – Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
12 minute EMOM:
minute 1: 125 meter row
minute 2: 25 air squats
minute 3: 50 single jumps
minute 4: 24 reverse lunges
Metcon
Metcon (Weight)
12 minute EMOM:
1 deadlift, 1 power clean, 1 front squat, 1 push press
*rest 3 minutes then begin next metcon
building weight every other round
Metcon
Metcon (Time)
1,000 meter row/800 run
30 kb swings
20 goblet squats
30 kb swings
20 goblet squats
30 kb swings
20 goblet squats
1,000 meter row/800 run
