For Time

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

100 meter row/run

with empty barbell or pvc pipe:

5 goodmornings

5 back squats

5 elbow rotations each arm

5 shoulder press

5 Romanian deadlifts

5 front squats

Metcon

Metcon (Time)

27-21-15-9

calorie row

thrusters

toes to bar

rest 3 minutes then begin:

3 rounds

20 burpees

20 box jump overs

rest 3 minutes then begin:

AMRAP with remaining time:

10 DU

10 sit ups

10 air squats

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