Announcementshttp://bit.ly/HFcovidHawestone Fitness - Teen FitView Public WhiteboardWarm-upWarm-up (No Measure)3 SETS 50 DOUBLE UNDERS 10 PVC PASS TROUGHS 10 PVC OH SQUATS 5 TEMPO SNATCH PULLS 5 HIGH HANG POWER SNATCH 5 SOTTS PRESSMetconMetcon (Time)"DOUBLE ISABEL" 60 POWER SNATCHES 135/95GymnasticsMetcon (Weight)5 SETS 1 WEIGHTED STRICT RING MUSCLE UP (STRICT

Announcementshttp://bit.ly/HFcovidHawestone Fitness - FitnessView Public WhiteboardWarm-upWarm-up (No Measure)3 SETS 50 DOUBLE UNDERS 10 PVC PASS TROUGHS 10 PVC OH SQUATS 5 TEMPO SNATCH PULLS 5 HIGH HANG POWER SNATCH 5 SOTTS PRESSMetconMetcon (Time)"DOUBLE ISABEL" 60 POWER SNATCHES 135/95GymnasticsMetcon (Weight)5 SETS 1 WEIGHTED STRICT RING MUSCLE UP (STRICT CHEST

Announcementshttp://bit.ly/HFcovidHawestone Fitness - Fitness LiteView Public WhiteboardWarm-upWarm-up (No Measure)2 SETS 400M ROW 10 DEAD BUG 20 ALTERNATING DB SNATCH 5 BROAD JUMPSWeightliftingBack Squat (5 X 5 @SAME WEIGHT ACROSS @MEDIUM HEAVY )MetconMetcon (2 Rounds for time)EVERY 10 MIN X 2 PARTITION HOWEVER YOU LIKE 30 BURPEE

Announcementshttp://bit.ly/HFcovidHawestone Fitness - FitnessView Public WhiteboardWarm-upWarm-up (No Measure)2 SETS 400M ROW 10 DEAD BUG 20 ALTERNATING DB SNATCH 5 BROAD JUMPSWeightliftingBack Squat (5 X 5 @70-75%)MetconMetcon (2 Rounds for time)EVERY 10 MIN X 2 PARTITION HOWEVER YOU LIKE 30 BURPEE BOX JUMP OVERS 24/20 60 PISTOLS 90 KB

Announcementshttp://bit.ly/HFcovidHawestone Fitness - Kids FitView Public WhiteboardWarm-upWarm-up (No Measure)2 SETS 400M ROW 10 DEAD BUG 20 ALTERNATING DB SNATCH 5 BROAD JUMPSWeightliftingBack Squat (5 X 5 @SAME WEIGHT ACROSS @MEDIUM HEAVY )MetconMetcon (2 Rounds for time)EVERY 10 MIN X 2 PARTITION HOWEVER YOU LIKE 30 BURPEE

Announcementshttp://bit.ly/HFcovidHawestone Fitness - Fitness LiteView Public WhiteboardWarm-upWarm-up (No Measure)2 SETS 400M ROW 10 DEAD BUG 20 ALTERNATING DB SNATCH 5 BROAD JUMPSWeightliftingBack Squat (5 X 5 @SAME WEIGHT ACROSS @MEDIUM HEAVY )MetconMetcon (2 Rounds for time)EVERY 10 MIN X 2 PARTITION HOWEVER YOU LIKE 30 BURPEE

Announcementshttp://bit.ly/HFcovidHawestone Fitness - FitnessView Public WhiteboardWarm-upWarm-up (No Measure)2 SETS 400M ROW 2 WALL WALKS 4 SCAP PULLS 8 BOX JUMPS 10 HOLLOW BODY ROCKSMetconMetcon (Time)3 Rounds for time of: 9 Squat Cleans, 185/135 9 Push Jerks, 185/135 9 Ring Muscle-ups (9 Burpee chest to bar pull ups)Metcon (Time)3

Announcementshttp://bit.ly/HFcovidHawestone Fitness - Fitness LiteView Public WhiteboardWarm-upWarm-up (No Measure)3 MIN ROW, BIKE OR SKIP THEN 21-15-9 KB SWINGS GOBLET SQUATS SIT UPSWeightliftingSumo Deadlift (5 X 5 INCREASING WEIGHT)MetconMetcon (4 Rounds for time)E3MOM X 4 12/10 CAL BIKE OR ROW 6 FRONT SQUATS 6 HANG POWER CLEANS *INCREASE WEIGHT EACH