Hammonasset CrossFit – 45 min Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
AMRAP:
200 meter row
10 lunges
10 pvc pass thrus
10 pvc good mornings
10 air squats
Metcon
Metcon (AMRAP – Rounds and Reps)
grab a partner:
28 minute AMRAP:
40 DB snatches
40 box jumps
200 meter DB farmer carry
40 DB clean and press/jerk
40 calorie row
200 meter waiter walk
*partners must split up reps evenly.
*one partner works while the other rests (or does some sort of active rest movement).
*partners will complete the 200 meter farmer carry and waiter walk together switching weight every 100 meters.
