22-16-10

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3x:

5 inchworms

10 dynamic 90’s

15 DU/30 singles

100 meter run

Metcon

Metcon (Time)

Partner Workout:

2,200 meter row (split)

22 clean and press/jerk (each)

1,600 meter row (split)

16 clean and press/jerk (each)

1,000 meter row (split)

10 clean and press/jerk

rest 5 minutes then begin 2nd Metcon:
*one person working at a time.

*row is to be spit evenly.

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP:

20 front squats

20 push ups

20 deadlifts

20 ab mat sit ups

200 meter run together
*reps are to be split evenly.

*one person working at a time.

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