Announcements
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Hawestone Fitness – Fitness
Warm-up
Warm-up (No Measure)
2 SETS
2 MIN ROW
25′ BEAR CRAWL NO MOVEMENT IN THE SPINE
10 DEAD BUG (PAUSE EACH REP 3 SEC)
Weightlifting
Split Jerk (1RM )
Metcon
Metcon (Time)
FOR TIME
27 CAL ROW
21 SNATCH 115/75
15/12 BAR MUSCLE UPS (SC BURPEE CHEST TO BAR PULL UPS)
21 CAL ROW
15 SNATCHES
9/7 RING MUSCLE UPS (SC-21 RING ROWS OR RING PULL UPS/ 21 RING DIPS)
Metcon (Time)
2000M ROW FOR TIME
