On the 3rd Night

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

1,000 meter partner row (switching every 250 meters)

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

back squats

between each round:

200 meter run/300 meter row

5 burpees box jumps
25 minute time cap

Finisher

2x:

50 DU/150 singles

15 toes to rig

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