Bring on the Week

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)

250 meter row or 200 meter run

Then:

2x:

10 pass thrus

10 figure 8’s (5 each arm)

10 air squats

10 walking lunges

Metcon

Metcon (Time)

5 Rounds:

400 meter run or 500 meter row

15 TTB

12 deadlifts

10 hang power cleans

Finisher

2 Rounds:

200 meter farmer carry (DB or KB)

25 ab mat sit ups

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