One Foot in Front of the Other

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 – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

partner warm-up

4 rounds:

partner a: row 100 meters

partner b: 20 ab mat sit ups

Metcon

Metcon (No Measure)

8 Minute EMOM

15 DU or 30 singles

and 1 squat clean (heavy)

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

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