Hawestone CrossFit – HUSTLE @ HOME

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Warm-up

Warm-up (No Measure)

3 MIN RUN/SKIP/ROW

THEN 3 ROUNDS

5/5 DB STRAIGHT LEG DEADLIFTS

10 ALTERNATING DB POWER CLEANS

5/5 DB PRESS

Weightlifting

Power Clean

FOR TIME:

10 POWER CLEANS @65%

400M RUN OR ROW

8 POWER CLEANS @70%

400M RUN OR ROW

6 POWER CLEANS @75%

400M RUN OR ROW

4 POWER CLEANS @80%

400M RU NOR ROW

2 POWER CLEANS @85%

THEN

1 RM POWER CLEAN

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

DB POWER CLEAN @2X70/50

DEFICIT HANDSTAND PUSH UPS (SCALE WITH REGULAR HANDSTAND PUSH UPS KIPPING OR STRICT OR CLOSE GRIP PUSH UPS)

Metcon (AMRAP – Reps)

5 MIN AMRAP

10 SIT UPS STRAIGHT LEGS

10 SIT UPS LEGS BUTTERFLIED

10 LEG RAISES

10 SUPERMANS