Hawestone Fitness – Fitness
Warm-up
Warm-up (No Measure)
3 SETS
12/10 CAL ROW/BIKE
10 ALTERNATING KB CLEAN AND JERKS
10 KB SWINGS
10 KB GOBLET SQUATS
10 KB HOLLOW ROCKS
Weightlifting
Front Squat (BUILD TO A 2RM )
Metcon
Metcon (Time)
10 ROUNDS FOR TIME
2 ROPE CLIMBS
5 POWER CLEANS
50 DOUBLE UNDERS
*EVERY 2 ROUNDS INCREASE WEIGHT ON THE POWER CLEANS
MEN WEIGHTS- 155-185-225-255-275
WOMEN WEIGHTS- 105-135-155-175-185
50%-60%-70%-80%-85%
25 MIN CAP
