Knocking on Heaven’s Door

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

20 mountain climbers

20 sit ups

20 air squats

10 pass thurs

10 figure 8’s

Metcon

Metcon (AMRAP – Reps)

30 seconds on 30 seconds off

4 rounds of: 100 meter run

4 rounds of: wall balls

4 rounds of: calorie row

rest 2 minutes

4 rounds of: 100 meter run

4 rounds of: wall balls

4 rounds of: calorie row

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