Close Call

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 – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2 rounds:

300 meter row

10 spiderman lunges

10 pvc pass thrus

10 figure 8’s (5 each side)

10 squat therapy

Metcon

Metcon (AMRAP – Reps)

12 minute AMRAP

3-6-9-12-15-18…

box jump overs

deadlifts
*rest 3 minutes then begin next metcon

Metcon

Metcon (AMRAP – Reps)

12 minute AMRAP

3-6-9-12-15-18…

calorie row

clean and press
*can switch out row for burpees if not enough rowers

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