Hawestone CrossFit – HUSTLE @ HOME

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Warm-up

Warm-up (No Measure)

3 ROUNDS

1 MIN RUN, SKIP, BIKE

25′ BEAR CRAWL

10/10 SIDE PLANK PLUS LATERAL RAISE

Weightlifting

Snatch

E2MOM X 7

SET 1: 4 @62%

SET 2: 4 @72%

SET 3: 4 @80%

SET 4 AND 5: 3 @85%

SET 6 AND 7: 4 @75% TNG

*SQUAT SNATCH

Metcon

Metcon (AMRAP – Rounds and Reps)

14 MIN AMRAP

10 BOX JUMPS 24/20

12 DB DEADLIFTS 50/35

14 DB HANG POWER CLEANS 50/35

Metcon (No Measure)

3 SETS

20 WEIGHTED HIP THRUSTS

20 SKULL CRUSHERS