Hammonasset CrossFit – 45 min Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
8 minute AMRAP:
100 meter run/200 meter row
5 inchworms
10 air squats
10 jump squats
5 dynamic 90’s each arm
Metcon
Metcon (AMRAP – Rounds and Reps)
25 minute AMRAP:
10 bar facing burpees
10 v-ups
10 power cleans
10 dips (ring, box, matador)
*every 5 minutes you will stop and row 500 meters/run 400 meters
