Hawestone Fitness – Fitness

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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