Hammonasset CrossFit – Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
AMRAP:
100 meter run/row
5 inchworms
10 air squats
15 sit ups
10 kip swings
5 pvc pass thrus
Metcon
Metcon (Time)
Buy In: 1,000 meter row
100 DU or 300 singles
90 front squats
80 ab mat sit ups
70 hang power snatch
60 burpees
400 meter run
50 weighted lunges (dbs, kbs, barbell)
40 tricep dips (rings, box, bench, matador)
30 hang power snatch
20 manmakers
10 front squats
400 meter run
Buy Out: 1,000 meter row
*splitting the reps in half
*one person working while the other is resting
*40 minute time cap
