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
For 10-12 min:
250m Row
5 Walkouts
10 Ring Rows
10 PVC Good Mornings
5 Burpees
200m Run
5 Box Step-ups (each leg)
10 Air Squats
10 PVC Pass Throughs
5 Burpees
Metcon
Metcon (No Measure)
8 minute EMOM
15 DU or 30 singles
and 1 Squat Clean
Rest 3 minutes
In 8 minutes complete:
800 meter row
then cycle through:
5 Deadlifts
10 Box Jumps
Rest 3 minutes
In 8 minutes complete:
800 meter row
then cycle through:
5 Front Squats
8 Burpees
