Through the Years…

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)

8 minute AMRAP:

5 walkouts with push ups

10 air squats

15 sit ups

200 meter run/row

Metcon

Metcon (AMRAP – Rounds and Reps)

35 minute AMRAP:

50 burpees

100 wall balls

150 deadlifts or push press

200 DU or 600 singles

250 meter row/200 meter run (each)
*one partner works while the other rests

*reps are to be split evenly

*alternates who gets on the rower first/runs first each round

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