Hammonasset CrossFit – 45 min Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
2x:
25 DU or 50 single jumps
10 meter samson stretch
10 meter spiderman lunges
10 pvc pass thru
10 figure 8’s each way
Metcon
Metcon (Distance)
Grab a partner:
1-2-3-4-5-6-7-8-9-10
thrusters
10-9-8-7-6-5-4-3-2-1
burpees
*One partner will complete the thrusters and the other partner will complete the burpees
*When both are finished, you switch movements
One partner working at a time
(A: 1 thruster, B: 10 burpees; A: 2 thrusters, B: 9 burpees)
*25 minute time cap
*score is max meters rowed
max meter partner row with remaining time
switching every 200 meters
