Divide and Conquer

Announcements

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

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2x:

100 meter farmer carry

20 air squats

50 jump ropes

20 calorie row

Metcon

Metcon (No Measure)

Partner Workout

5 minutes:

box jumps and deadlifts

rest 2 minutes

5 minutes:

burpees and power cleans

rest 2 minutes

5 minutes:

jump rope and push press

rest 2 minutes

5 minutes:

100 meter run and back squats
*partners switch after every 10 barbell movements

*partners will switch after 100 meter run

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