Wanted…Dead or Alive

Announcements

Gymnastics Clinic with Jess Dean: Sunday, January 20th at 10am.
Free to members, $20 drop in fee for non-members.

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

Warm Up:

2-3x:

20 DU or 60 singles

10 meter walking lunges

10 meter inchworms

10 pvc pass thrus

10 pvc o/h squats

100 meter run or 200 meter row

Metcon

Metcon (AMRAP – Reps)

35 minutes to complete the following:

4 rounds:

20 thrusters

30 calorie row

40 kb swings

50 DU or 150 singles

with remaining time as many power cleans
*split reps evenly

*one partner is working at a time

*score is reps of power cleans

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