Sorry, Jim

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute AMRAP:

100 meter run or row

10 PVC Pass Throughs

5 PVC Shoulder Press

5 Burpees

5 Russian Swings

5 Med Ball Deadlifts

5 Med Ball Front Squats

Metcon

Metcon (No Measure)

12 minutes:

800m Run/1,000m Row

In remaining time complete:

2-4-6-8-10…

Shoulder Press

Burpees

Rest 3 minutes

12 minutes:

800m Run/1,000m Row

In remaining time complete:

2-4-6-8-10…

Kettlbell Swings

Burpees

Rest 3 minutes

12 minutes:

800m Run/1,000m Row

In remaining time complete:

2-4-6-8-10…

Wall Balls

Burpees

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