Honeymoon Period

Announcements

Friday, September 21st: FNL & Brother Mike’s! Hero WOD at 5pm followed by drinks, food & friends at Brother Mike’s.

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3x:

100 meter row

5 inchworms

10 air squats

10 walking lunges

5 dynamic 90’S each arm

Metcon

Metcon (No Measure)

10 minute mini-AMRAP

10 kb swings

10 box jumps

10 goblet squats

30 DU/60 single

3 minutes of rest

Metcon

Metcon (No Measure)

8 minute mini-AMRAP

8 front squats

8 push press

8 pull ups/10 ring rows

25 DU/50 single

2 minutes of rest

Metcon

Metcon (No Measure)

6 minute mini-AMRAP

6 wall balls

6 deadlifts

6 toes to bar

20 DU/40 single

1 minute of rest

Metcon

Metcon (No Measure)

4 minute mini-AMRAP

4 HSPU/ wall walks/8 HRPU

4 squat cleans

4 barbell hopover (8 total)

15 DU/30 single

Finisher

2,000 partner row (split evenly) one working, one resting

stretch/foam roll

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