Time to Clean

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute running clock:

100 meter run/run

10 squat therapy

10 wall slides

10 spiderman lunges

10 pvc pass thrus

Metcon

Metcon (Weight)

30 minute EMOM:

minutes 1-10

8 hang power clean + 8 push press

100 meter run/row 10 calories

minutes 11-20

7 power cleans + 7 push press

100 meter run/row 10 calories

minutes 21-30

6 squat cleans + 6 push press

100 meter run/row 10 calories

*weight should increase every 5 rounds

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