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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

300m Jog

10 Light DB Strict Press

5 Slow PVC Pass Throughs

20 Sit-ups

200m Run

10 Air Squats

5 Walkouts w/pushup

15 Sit-ups

100m Sprint

10 Ring Rows

5 Burpees

10 Sit-ups

Metcon

Metcon (No Measure)

Tabata

DB Push Press

200 meter run/row

DB Snatch

200 meter run/row

DB Man Makers

200 meter run/row

DB Single Leg Deadlift

200 meter run/row

DB Renegade Rows

200 meter run/row

DB Turkish Sit-ups
Each DB movement will be 20/10/8. Run/Row after each tabata. 1 min rest after run/row.

Group Stretch

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