The Three Musketeers

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

(No Measure)

300m Run/Row

2X:

10 Light KB Swings

10 Hanging Shoulder Shrugs

10 Walkout to Push Up

10 Sit Ups

Metcon

Metcon (AMRAP – Reps)

15 Min EMOM

Every 3 minutes on the 3 minute mark:

5 Toes to Bar (Knees to Elbows/Chest)

7 Plated Burpees (25#/15#)

200m Row/Run

Remaining time: Max Reps KB Swings (53#/35#)

Metcon (AMRAP – Reps)

15 Min EMOM

Every 3 minutes on the 3 minute mark:

5 Pull Ups (Banded Strict) (10 Ring Rows)

10 Squat Jumps to Target

100 DUs (150 Singles)

Remaining Time: Max Reps Push Ups

Metcon (AMRAP – Reps)

9 Min EMOM

Every 3 minutes on the 3 minute mark:

10 Ball Slams (20#/14#)

15 Wall Balls (20#/14#)

10 Box Jump Overs

Remaining Time: Max Reps Sit Ups

Group Stretch

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