What the What?

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

100 meter row

:30 squatted prayer

10 wall slides

10 Spider-Man lunges

Metcon

Metcon (Time)

In Teams of Two, Complete For Time

Complete

140 Wall Balls @20/14 switching after every 5 wall balls (split evenly)

Each min mark complete 3 power clean each @ 135/95

Rest 2 Min

Complete

120/100 Cal Row (split evenly)

At each minute mark complete 3 Push Jerks each @ 115/75

Rest 2 Min

Complete

300 DU or 600 singles (split evenly)

At each minute mark complete 3 Thrusters each @ 95/65
*one person is working at a time

*wall balls, rowing, and burpees do not begin again until both partners complete their 3 reps of the barbell movement

*barbell movements are not done at the same time

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