Shakedown

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

partner warm up

partner 1: 200 meter row

partner 2: 10 sit ups, 10 air squats, 10 pvc pass thrus

*switch 4 times

Metcon

Metcon (Time)

In Teams of 2:

80 wall balls

80 deadlifts

200 meter partner run

60 box jumps

60 back squats

200 meter partner run

40 calorie row

40 push jerks

200 meter partner run

60 back squats

60 box jumps

200 meter partner run

80 deadlifts

80 wall balls
35 minute time cap

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