Oh Dark Thirty

Announcements

*Pre-order your HCF winter gear! Order sheets located by tv monitors.
*Donate FOOD! Bring in your non-perishables to benefit Shoreline Food Pantry.

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up (No Measure)

200m Run

200m Row

3 Rounds:

10 Walkouts with Push Up

10 Reverse Lunges

10 Side Lunges

10 Sit Ups

Metcon (No Measure)

30 Sec Work: 10 Sec Rest

4 Rounds each Couplet

DB Bench Press/Bench Hopovers

*1 min Jump Rope*

DB Renegade Rows/Curtsey Lunges

*1 min Row*

Wall Walks/Alt Side V-Ups

*200m Run*

SL Deadlift/SL Burpee

*1 min Jump Rope*

Wall Ball Sit Ups/3 ct pausing MCs

*1 min Row*

*200m Run*

*2 min Plank*

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