Hammonasset CrossFit – 45 min Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
9 minute EMOM:
150 meter run/row
20 air squats
10 banded pass thrus and 10 figure 8’s (5 each arm)
Metcon
Metcon (No Measure)
4 rounds of…
90 sec on-90 sec off
20/15 calorie row
then AMRAP wall balls
150 meter run
then AMRAP pull ups
75 DU/200 singles
then AMRAP kb swings
