Hammonasset CrossFit – Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
10 minutes to warm up
100 meter row
10 air squats
10 reverse lunges
50 single jump ropes
10 pvc pass thrus
10 figure 8’s (5 each arm)
Metcon
Metcon (Time)
In Teams of 2 for Time:
100 hang power clean
400 meter run/500 meter row
100 burpees over bar
400 meter run/500 meter row
100 Toes-to-Bar
400 meter run/500 meter row
100 burpee over bar
400 meter run/500 meter row
100 hang power clean
one person working at a time
split reps evenly
