Please Stand Up

Announcements

Gymnastics Clinic with Jess Dean: Sunday, February 3rd at 10am.
Free to members, $20 drop in fee for non-members.

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

Grab a partner and all equipment for the workout. Set up barbell and stations prior to the warm-up.

45 minute running clock

Wait for the coach to start the time:

3,000 meter partner row
partners will switch every 250 meter

anything prior to time being started doesn’t count

Metcon

Metcon (Time)

50-40-30-20-10

push press

burpees

sit ups

front rack lunges
partners will split reps evenly

one partner working at a time

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