YES I CAN!

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

Warm-up (No Measure)

10-12 minute AMRAP:

10 wall slides

10 squat therapy

50 single jump ropes

10 calories on rower

Metcon

Metcon (No Measure)

8 minute EMOM:

minute 1: 12 high hang power clean

minute 2: 12 box step-ups

at minute 8 begin:

800 meter row or 600 meter run (scale as necessary)

rest until minute 12

at minute 12 begin:

8 minute EMOM:

minute 1: 12 hang power clean

minute 2: 12 box jumps

at minute 20 begin:

800 meter row or 600 meter run (scale as necessary)

rest until minute 24

at minute 24 begin:

8 minute EMOM:

minute 1: 12 power cleans

minute 2: 12 box jump overs

at minute 32 begin:

800 meter row or 600 meter run (scale as necessary)

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