Hawestone Fitness – Fitness
Warm-up
Warm-up (No Measure)
2 SETS
2 MIN ROW/BIKE/SKIP
THEN 2 SETS
20 BANDED OH PRESS
20 PLATE HOPS
10 DOUBLE DB Z PRESS
5 INCHWORMS
Weightlifting
Metcon (Weight)
4 SETS
10 RENEGADE ROWS (ALTERNATING)
10 STRICT PULL UPS
Metcon (Weight)
4 SETS
10 DB BENCH PRESS @HEAVY
20 SEC RING SUPPORT HOLD
Metcon
CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box
Time cap: 20 minutes