Weight in your Heels

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

100 meter row

empty barbell warm up:

5 good mornings

5 back squats

5 elbow rotations

5 push press

5 deadlifts

5 front squats

Metcon

Metcon (Time)

6 Rounds for time:

10 pull ups/ring rows

10 fronts squats

10 burpees

200 meter row or run

1 minute rest

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