Boo!

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 – Endurance

Warm-up

400m Run

400m Row

2x:

5 Kip Swings

10 Air Squats

10 Box Step-ups (5 each leg)

10 Light KB Swings

Metcon

Review Movements

Metcon (Time)

500m Run

50 Abmat Sit-ups

400m Run

40 KB Swings (53/35)

300m Run

30 Box Jumps (24/20)

200m Run

20 Wall Balls (20/14)

100m Run

10 Pull-ups

200m Run

20 Wall Balls

300m Run

30 Box Jumps

400m Run

40 KB Swings

500m Run

50 Abmat Sit-ups

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