Pacemaker

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up (No Measure)

10 min AMRAP @ easy pace

100m Run

10 Air Squats

10 Med Ball Push Press

10 Ball Slams

10 Push Ups

10 Sit Ups

Metcon (No Measure)

EMOM x 4 ALL:

Each EMOM is performed for 4 rounds before moving onto the following EMOM

*10 Wall Balls/10 Push Ups

*100m Run/10 Plyo Lunges

*20 Banded Air Squats/20 Banded Plank Jacks

*200m Row/4 Burpees Over Rower

*10 DB Snatch-Side Lunge R & L

*10 Ring Fallouts/10 Reverse Grip Ring Rows

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