Hammonasset CrossFit – 45 min Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
8 minute AMRAP:
100 meter run
10 sit ups
10 push ups
10 pvc good mornings
10 pvc pass thrus
20 single jump ropes
Metcon
Metcon (No Measure)
8 Minute EMOM
30 DU or 50 singles
and 1 squat clean (go heavier than you typically would!)
rest 3 minutes
in 8 minutes complete:
800 meter row/600 meter run
then cycle through:
5 power snatch
10 box step ups (with DB)
rest 3 minutes
in 8 minutes complete:
800 meter row/ 600 meter run
then cycle through:
5 push ups
10 kb swings
