Announcements
http://bit.ly/HFcovid
Hawestone Fitness – Fitness
Warm-up
Warm-up (No Measure)
2 SETS
12/10 CAL ROW
10 RING ROWS
5 BARBELL MUSCLE SNATCH
5 BARBELL GOOD MORNINGS
Weightlifting
Muscle Snatch
5 SETS X 3 POSITION MUSCLE SNATCH
FROM FLOOR
LOW HANG
HANG
BUILD TO A MODERATE HEAVY WEIGHT
Gymnastics
Rope Climb
5 LEGLESS ROPE CLIMBS
10 ROPE CLIMBS
15 MIN CAP
Metcon
Metcon (6 Rounds for time)
EVERY 2 MIN FOR 12 MIN
ALTERNATE BETWEEN
– 500/450M ROW
– 20 ALTERNATING DB SNATCH 70/50
Metcon (No Measure)
BANDED PULL APARTS
5 X 20