Hawestone CrossFit – HUSTLE @ HOME
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