Hammonasset CrossFit – Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
8 minute AMRAP:
200 meter run
20 air squats
20 Spiderman lunges
Metcon
Metcon (Time)
2100 meter row
21 deadlifts
21 toes to bar
1500 meter row
15 deadlifts
15 toes to bar
900 meter row
9 deadlifts
9 toes to bar
run options:
2000 meter run
1400 meter run
800 meter run
Finisher
2 Rounds:
50 sit ups
50 Russian twists with medicine ball
