Hammonasset CrossFit – 45 min Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
30 jump rope
15 sit ups
20 jump rope
15 sit ups
10 jump rope
15 sit ups
Metcon
Metcon (AMRAP – Rounds and Reps)
28 minute AMRAP:
3 thrusters
6 box jumps
9 power cleans
12 HRPU
*every 4 minutes stop where you are and row 300 meters or run 200 meters. Pick up where you left off.
