What the What?

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)

8 minute AMRAP:

100 meter row

:30 squatted prayer

10 wall slides

10 runner’s lunges

Metcon

Metcon (Time)

In Teams of Two, Complete For Time

Complete

140 Wall Balls @20/14 (split evenly)

Each min mark complete 3 Squat Clean Each @ 135/95

Rest 2 Min

Complete

120/100 Cal Row (split evenly)

At each minute mark complete 3 Push Jerks Each @ 115/75

Rest 2 Min

Complete

100 Burpees (split evenly)

At each minute mark complete 3 Thrusters Each @ 95/65

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