That’s Unfortunate

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

100 meter run

10 sit ups

10 push ups

10 pvc good mornings

10 pvc pass thrus

20 single jump ropes

Metcon

Metcon (No Measure)

10 Minute EMOM

8 burpees

and 1 squat clean (go heavier than you typically would!)

rest 3 minutes

in 10 minutes complete:

800 meter run/1000 meter row

then cycle through:

5 power snatch

10 box step ups (with DB)

rest 3 minutes

in 10 minutes complete:

800 meter run/1000 meter row

then cycle through:

5 push ups

10 kb swings

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