EMOM, EMOM, EMOM

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

9 minute EMOM:

10 calorie row

15 kb good mornings

15 o/h squats with pvc

Metcon

Metcon (No Measure)

12 minute EMOM:

odd: 10 calorie row

even: 12 front squats

rest 2 minutes

12 minute EMOM:

odd: 30 DU/90 single jumps

even: 12 push press

rest 2 minutes

12 minute EMOM:

odd: 100 meter shuttle sprints

even: 12 thrusters

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