The First

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

250 meter row/200 meter run

Then 2x:

5 inchworms

10 sit ups

15 air squats

20 single jumps

Metcon

Metcon (No Measure)

Every 6 minutes for 36 minutes complete:

5 pull ups

10 push press

15 back squats

20 calorie row

25 ab mat sit ups

30 DU or 90 singles

rest the remaining time

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