Announcements
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Hawestone Fitness – Fitness
Warm-up
Warm-up (No Measure)
5 MIN ROW, THEN
5 MIN AMRAP
5 SEATED DB PRESS
3/3 DB SNATCH @MOD TO HEAVY
5 PUSH PRESS
Weightlifting
Push Jerk
25-15-10-5
55%-60%-65%-70%
UNROKEN
Metcon
Metcon (Time)
30-20-10 PISTOLS
5-3-1 ROPE CLIMBS
5 MIN REST
Metcon (2 Rounds for reps)
2 ROUNDS
2 MIN AMRAP
15/12 CAL BIKE OR ROW
MAX CLAN AND JERKS 185/135
2 MIN REST
2 MIN AMRAP
6 CLEAN AND JERKS 185/135
MAX CAL BIKE OR ROW
2 MIN REST
Metcon (No Measure)
WIDE STANCE GOOD MORNING
3 X 8 @MODERATE