Hammonasset CrossFit – Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
2-3x:
100 meter run
5 inchworms
10 air squats
10 dynamic 90’s (5 each arm)
20 single jumps
Metcon
Metcon (Time)
Grab a partner
8 Rounds for time:
8 power cleans (155/105)
12 deadlifts (155/105)
16 box jumps
200 meter run/row (each)
rest 90 seconds between rounds
split reps evenly
run/row is per person
