Hawestone CrossFit – HUSTLE @ HOME

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Warm-up

Warm-up (No Measure)

3 ROUNDS

20 SIDE JUMPS OVER DB

10 DB SNATCH (5/ARM)

10 DB OH SQUATS (5/ARM)

10 DB WINDMILLS (5/ARM)

Weightlifting

Snatch

E2MOM

SET 1 – 4@62%

SET 2 – 3@72%

SET 3 – 3@82%

SET 4, 5 AND 6 – 3@87%

Metcon

Metcon (Time)

6 ROUNDS FOR TIME

50 DOUBLE UNDERS

16 TOES TO BAR (V-SIT UPS)

10 DB HANG CLEAN AND JERKS 70/50 (1DB)

Metcon (No Measure)

4 SETS

20 HOLLOW BODY ROCK

30 SEC REVERSE PLANK