Hammonasset CrossFit – Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
8 minute running clock:
100 meter run/run
10 squat therapy
10 wall slides
10 spiderman lunges
10 pvc pass thrus
Metcon
Metcon (Weight)
30 minute EMOM:
minutes 1-10
8 hang power clean + 8 shoulder press
100 meter run/row 10 calories
minutes 11-20
7 power cleans + 7 push press
100 meter run/row 10 calories
minutes 21-30
6 squat cleans + 6 push jerk
100 meter run/row 10 calories
*weight should increase every 5 rounds
Finisher
Tabata Core
