Perfect Pair

Announcements

*Lurong Living will be at HCF Wednesday 8/15 from 4:30-6:30pm to provide information and samples of their products. Come to class or just stop in!
*HCF at the Surf Club this Wednesday 8/15! Join us after class, anytime after 6:30pm. BYO food, drinks and games.

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up (No Measure)

10min AMRAP @ easy pace

100m Run

10 Walkouts w/ Push Up

10 Air Squats

10 Broad Jumps

10 Hanging Shoulder Shrugs

25 DUs (50 Singles)

Metcon (No Measure)

30on/30on/30off x 3 Rounds

DB Snatch

Burpee over DB

Double Unders (Single Unders)

Superman Push Ups

Wall Walks

Hollow Hold

Box Jumps

Box Dips

Squat Jump to Rig

L-Sit Hang
Each couplet is performed for 3 rounds with a 30 sec rest after each minute

Example:

30 sec DB snatch immediately into 30 sec Burpee over DB followed by a 30 sec rest. This is repeated 3 times.

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