Crushed It!

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

100 meter row

10 pvc pass thrus

10 pvc o/h squats

10 pvc figure 8’s

10 pvc o/h lunges

Metcon

Metcon (Time)

50 goblet squats

50 KB swings

50 sit ups

200 meter row

40 goblet squats

40 KB swings

40 HRPU

400 meter row

30 goblet squats

30 KB swings

30 sit ups

600 meter row

20 goblet squats

20 KB swings

20 HRPU

800 meter row

10 goblet squats

10 KB swings

10 sit ups

1,000 meter row

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