Announcements
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Hawestone Fitness – Fitness
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
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