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Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

100 meter row

10 O/H squats with PVC

10 sit ups

10 pass thrus

10 push ups

Metcon

Metcon (AMRAP – Reps)

9 minute AMRAP:

13 toes to bar

13 kb swings

13 box jump overs
rest 3 minutes then begin next metcon.

Metcon

Metcon (AMRAP – Rounds and Reps)

28 minute AMRAP

In teams of 2, complete as many rounds as possible in 28 minutes:

100 burpee buy in

Then:

400 meter row/run

40 wall balls

40 deadlifts
*split reps evenly

*one person working at a time

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