The Night Before

Announcements

HCF Holiday Schedule:
Monday 12/24: 6am CrossFit, 8am Bootcamp, 9am CrossFit. All other classes cancelled.
Tuesday 12/25: CLOSED
Monday 12/31: 6am CrossFit, 8am Bootcamp, 9am CrossFit. All other classes cancelled.
Tuesday 1/1: CLOSED

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

12 minute EMOM:

minute 1: 125 meter row

minute 2: 25 air squats

minute 3: 50 single jumps

minute 4: 24 reverse lunges

Metcon

Metcon (Weight)

12 minute EMOM:

1 deadlift, 1 power clean, 1 front squat, 1 push press

*rest 3 minutes then begin next metcon
building weight every other round

Metcon

Metcon (Time)

1,000 meter row/800 run

30 kb swings

20 goblet squats

30 kb swings

20 goblet squats

30 kb swings

20 goblet squats

1,000 meter row/800 run

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