10 Rounds for Fun

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

9 minute EMOM:

100 meter run/150 row

10 PVC pass thrus/10 O/H squats

10 squat therapy

Metcon

Metcon (Time)

10 Rounds for Time:

200 meter run

10 back squats

5 pull-ups or ring rows

Finisher

easy interval row

5 rounds:

1 minute work/:30 rest

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