Announcements

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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

500M ROW

THEN

15-12-9

MED BALL CLEANS TO THRUSTER

RING ROWS

PUSH UPS

Metcon

Metcon (Time)

FOR TIME

15 CLEAN AND JERKS 135/95

30/20 CAL BIKE OR ROW

15 CLEAN AND JERKS 135/95

5 MIN REST

Metcon (Time)

4 ROUNDS

21 WALL BALLS 20/14

18 PULL UPS

15 KB SWINGS 53/35

12 HANDSTAND PUSH UPS

5 MIN REST

Metcon (Time)

FOR TIME

10 DEADLIFTS 275/185

1000M ROW

10 DEADLIFTS 275/185

40 MIN CAP