Mid Week Partner Workout

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute running clock:

200 meter run

10 squat therapy

10 barbell hop overs

10 box dips

10 spider lunges

Metcon

Metcon (Time)

In teams of 2 for time:

80 deadlifts

100 calorie row

60 push press

75 calorie row

40 deadlifts

50 calorie row

20 push press

25 calorie row
one person working at a time

resting partner can hold a plank or do sit ups

splitting reps as evenly as possible

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