Hammonasset CrossFit – Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
8 minute AMRAP:
100 meter row
10 push up down dog
10 pass thrus
10 air squats
50 jump rope singles (25 DU)
Metcon
Metcon (Calories)
In teams of 4
36 minute EMOM:
Minute 1: 12 power cleans (challenge yourself!)
Minute 2: 12 box jump overs
Minute 3: max calorie row (go hard!)
Minute 4: rest
*Partners will start at one of the 4 stations
*At the top of every minute, the whole team will rotate to the next station in order
*Score is total calories rowed
*Goal is to go hard and earn your rest! Increase or decrease reps as necessary
