Pay It, Plan It

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

300 meter row

3x:

5 ring rows

10 wall slides

15 air squats

10 pass thrus

5 push ups

Metcon

Metcon (No Measure)

10 minute EMOM:

10 db front rack squat

10 db push press

rest 2 minutes

8 minute EMOM:

12 wall balls and max calorie row with remaining time

rest 1 minute

8 minute EMOM:

minute 1: 5 hang power cleans and 5 push ups

minute 2: 30 DU or 90 singles

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