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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

250m Row

Then 2x:

10 Walking Lunges

5 Walkouts w/push-up

10 Squat Therapy

5 Burpees

Finish with:

100 Jump Rope Singles

Metcon (Time)

For Time:

10 DB Renegade Rows (40/20)

300m Run

10 Front Squats (85/55)

300m Row

5 Manmakers

300m Run

8 DB Renegade Rows

200m Row

8 Front Squats

200m Run

4 Manmakers

200m Row

6 DB Renegade Rows

100m Run

6 Front Squats

100m Row

3 Manmakers

100m Run

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

4 Burpees

6 TTB

8 Lunges

10 Mountain Climbers

Finisher

Tabata:

Med Ball Toe Taps/Med Ball Plank Touch

Stretch/Mobility

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