Announcements

http://bit.ly/HFcovid

Hawestone Fitness – Teen Fit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

6 MIN EMOM

ODDS: 5 BURPEES + 10 AIR SQUATS

EVEN: 6 BEAR COMPLEX (EMPTY BAR)

Weightlifting

Clean and Jerk

POWER CLEAN + SPLIT JERK

12 MIN EMOM

MIN 1,2,3 – 2+2 @60%

MIN 4,5,6 – 2 +1@65%

MIN 7-8-9 – 1+1 @75%

MIN 10, 11, 12 – 1+1 @80%+

Metcon (5 Rounds for time)

EVERY 3 MIN FOR 15 MIN

10 BURPEE BOX JUMP OVERS

12.8 CAL BIKE OR ROW

Metcon (No Measure)

4 SETS

12 BENT OVER ROW

12 ALTERNATED ELBOW PLANK (KNEE TO ELBOW)