Rinse and Repeat

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

100 meter row

:30 squatted prayer

10 wall slides

10 runner’s lunges

Metcon

Metcon (AMRAP – Rounds and Reps)

25 minute AMRAP of:

In teams of two, working at the same time…

Partner A:

5 shoulder to overhead

10 deadlifts

10 box jumps

Partner B:

5 TTB

10 KB swings

10 KB goblet squats

*partners will split a 500 meter row after every round

*switch lead person each round

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