Hawestone Fitness – Fitness
Warm-up
Warm-up (No Measure)
8 MIN EMOM
1 – ROW 15/12 CAL
2 – 15 WALL BALLS
3 – 50 DOUBLE UNDERS
4 – 20 KB SWINGS
Weightlifting
Snatch (6 MIN EMOM -2 REPS@80% OF 1RM)
Metcon
Metcon (Time)
21-15-9
BAR MUSCLE UPS (SC-BURPEE CHEST TO BAR PULL UPS)
DB THRUSTERS 2X70/50
Metcon (No Measure)
MEDBALL GHD SIT UPS
10X10 @14/10LBS
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