Individual Teams

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

AMRAP:

100 meter run/row

10 spiderman lunges

10 dynamic 90’s

10 squat therapy

10 wall slides

10 pvc pass thrus

Metcon

Metcon (AMRAP – Rounds and Reps)

35 minute AMRAP:

30 deadlifts

20 power cleans

10 hang power snatches

100 meter farmer carry between rounds
*if you are going to do this with a partner, double the reps and the farmer carry

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