Africa

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute warm-up:

AMRAP

100 meter run

30 second air squats

30 second plank

30 seconds pvc pass thrus

30 seconds spider lunges

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

squat cleans

box jump overs

v-ups

200 meter run or row

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