Phew

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

25 single jump ropes

5 ring rows

5 push ups

100 meter run

5 air squats

5 jump squats

25 single jump ropes

5 dynamic 90’s right

5 dynamic 90’s left

Metcon

Metcon (Time)

25-20-15-10-5

power cleans

push ups

air squats

*every 3 minutes run/row 100 meters

Finisher

2 rounds:

50 ab mat sit ups

25 calorie row

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