Hawestone Fitness – Fitness

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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