Hawestone Fitness - Fitness LiteView Public WhiteboardWarm-upWarm-up (No Measure)3 SETS 30 SEC SKIP 10 WALL BALLS 20 MOUNTAIN CLIMBERSWeightliftingClean and Jerk5 SETS @ASCENDING 1 POWER CLEAN 1 FRONT SQUAT 1 PUSH JERKMetconMetcon (Time)FOR TIME 100 DB HOPS 21 DB FRONT RACK SQUATS 21 DB PUSH PRESS 100 DB HOPS 15 DB

Hawestone Fitness - Kids FitView Public WhiteboardWarm-upWarm-up (No Measure)3 SETS 30 SEC SKIP 10 WALL BALLS 20 MOUNTAIN CLIMBERSWeightliftingClean and Jerk5 SETS @ASCENDING 1 POWER CLEAN 1 FRONT SQUAT 1 PUSH JERKMetconMetcon (Time)FOR TIME 100 DB HOPS 21 DB FRONT RACK SQUATS 21 DB PUSH PRESS 100 DB HOPS 15 DB

Hawestone Fitness - FitnessView Public WhiteboardWarm-upWarm-up (No Measure)3 SETS 30 DOUBLE UNDERS 10 WALL BALLS 10 CAL ROW/BIKE THEN 3 SETS 3 BOX JUMPS 3 CLEAN LIFT OFFS 3 HANG CLEANS 3 FFRONT SQUATS 3 JERKSWeightliftingMetcon (Time)FOR TIME 10 CLEAN AND JERKS @50% 5 BOX JUMPS @36/28' 8 CLEAN AND JERKS @60% 5

Hawestone Fitness - FitnessView Public WhiteboardWarm-upWarm-up (No Measure)2 sets 12/10 cal row 15 KB Swings 10 KB goblet squatsMetconMetcon (Time)For time: 2000m Row 30 Squat Snatches, 135/95 1500m Row 30 Thrusters, 135/95 1000m Row 30 Squat Cleans, 135/95

Hawestone Fitness - FitnessView Public WhiteboardWarm-upWarm-up (No Measure)3 SETS 1 MIN BIKE, ROW, SKI 5 BURPEE BOX JUMP OVERS 3 HANG CLEAN PULLS + 1 HANG POWER CLEAN + 3 FRONT SQUATSWeightliftingClean5 SETS @ASCENDING 1 CLEAN 3 FRONT SQUATS 1 CLEANMetconCrossFit Games Open 22.1 RX (Ages

Hawestone Fitness - Fitness LiteView Public WhiteboardWarm-upWarm-up (No Measure)3 SETS 1 MIN BIKE, ROW, SKI 5 BURPEE BOX JUMP OVERS 3 HANG CLEAN PULLS + 1 HANG POWER CLEAN + 3 FRONT SQUATSWeightliftingClean5 SETS @ASCENDING 1 CLEAN 3 FRONT SQUATSMetconCrossFit Games Open 22.1 Scaled (Ages

Hawestone Fitness - Teen FitView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 10/8 CAL ROW 5 DOWN DOG PUSH UPS 10 BANDED PULL APARTS 20 PLANK SHOULDER TAPSWeightliftingMetcon (Weight)4 ROUNDS 4 PAUSED BENCH PRESS @60% REST 30 SEC 4 PENDLAY ROWS @HEAVY REST 30 SECMetconMetcon (Time)5 SETS 25' HS WALK (3

Hawestone Fitness - FitnessView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 10/8 CAL ROW 5 DOWN DOG PUSH UPS 10 BANDED PULL APARTS 20 PLANK SHOULDER TAPSWeightliftingMetcon (Weight)4 ROUNDS 4 PAUSED BENCH PRESS @60% REST 30 SEC 4 PENDLAY ROWS @HEAVY REST 30 SECMetconMetcon (Time)5 SETS 25' HS WALK (3 WALL