Thirds

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

3x:

250 meter row

10 pvc pass thrus

10 pvc o/h squats

10 figure 8’s

10 air squats

Metcon

Metcon (No Measure)

Tabata x 3

KB swings

DU or single jump ropes

DB thrusters

Goblet squats

burpees

DB plank row

KB high pull

box jumps

tricep extentions DB

Finisher

100 calorie row

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