Now You Know!

Announcements

HCF Holiday Party THIS FRIDAY! 5pm WOD, 6pm Party.
*Bring a toy donation as well as an appetizer or dessert*

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

30/10/4

100 meter run/row

air squats

sit ups

Metcon

Metcon (Time)

1,600 meter row

75 KB swings

50 push ups

1,200 meter row

60 KB swings

40 push ups

800 meter row

45 KB swings

30 push ups

Finisher

2 rounds:

25 sit ups

100 meter farmer carry

25 DU/75 singles

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