Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

2 SETS

300M ROW

10 KB SQUAT CLEANS

10 PUSH UPS

10 RING ROWS

Metcon

Metcon (Time)

3 Rounds for time of:

500m ROW

21 Kettlebell Swings, 53/35

12 Pull-ups

Metcon (Time)

“Elizabeth”

21-15-9 reps for time of:

Squat Cleans, 135/95

Ring Dips

Metcon (AMRAP – Reps)

CFG Open 12.1

Amrap 7 minutes of:

Burpees

*Rest 5 minutes between workouts.