Hawestone CrossFit – HUSTLE @ HOME

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Warm-up

Warm-up (No Measure)

3 ROUNDS

2 MIN LIGHT JOG OR SKIP

5 INCH WORMS

10 REVERSE LUNGES

5 DOWN DOG PUSH UPS

Weightlifting

Clean and Jerk

E2MOM FRO 14 MIN

SET 1: 4 +1 @62%

SET 2: 4+1 @72%

SET 3: 4+1 @80%

SET 4 AND 5: 3+1 @85%

SET 6 AND 7: 4+1 @75%

ALL TOUCH AND GO

SCORE IS SET 4 AND 5

Metcon

Metcon (Time)

1 ROUND

160 DOUBLE UNDERS

800M RUN

40 BURPEES

THEN 2 ROUNDS

80 DOUBLE UNDERS

400M RUN

20 BURPEES

THEN 3 ROUNDS

40 DOUBLE UNDERS

200M RUN

10 BURPEES

Metcon (No Measure)

3 ROUNDS

30 SEC L-SIT HOLD

10 DRAGON FLAGS