The Most Wonderful Time of the Year

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

Group Warm-up:

45 seconds work/15 second rest/3 times

rowing

air squat with pause at the bottom

banded pass thrus

Metcon

Metcon (AMRAP – Rounds and Reps)

35 minute AMRAP

50 wall balls

50 kb swings

50 ttb

50 calorie row

50 thrusters

50 deadlifts

50 pull ups

50 calorie row

50 front squat

50 hang cleans

50 calorie row
*one partner is working at a time

*reps are to be split evenly

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