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Hawestone Fitness – Fitness

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Warm-up

Metcon

Warm-up (No Measure)

2- 3 MIN BIKE, ROW

THEN 2 SETS

3 WALL WALKS

10 HOLLOW ROCKS

5 BEAR COMPLEX WITH BAR

Metcon (Time)

For Time

“THE COUNTDOWN”

120 foot Handstand Walk (9 Wall walks)

111 Double-Unders

10 Rounds of Cindy*

9 Deadlift (150% BW)

800 meter bike

7 Overhead Squats (BW)

60 calorie Row

5 Muscle-Ups (5 burpee chest to bar pull ups)

Then, AMRAP in 4 minutes of:

3 Bar Over Burpees

2 Thrusters (BW)

1 Legless Rope Climb

*1 Round of Cindy consists of: 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats

50 MIN CAP