Hammonasset CrossFit – Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
2x:
50 jump ropes
10 backward stepping lunges
10 banded pass thrus
10 light wall balls
10 banded figure 8’s
Metcon
Metcon (Time)
2,000 meter row
2 Rounds:
50 push jerks
50 push ups
100 DU/ 300 singles
50 bench press
50 burpees
100 DU/300 singles
50 hang power cleans
50 AB mat sit ups
100 DU/300 singles
THEN
2,000 meter row
*40 minute time cap
*1 partner will be working while the other is resting
*reps must be split up evenly
*stagger where you begin so you are not all on the bench press at the same time
