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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

6 MIN EMOM

ODDS: 100M RUN

EVEN: 8 QLT DB CLEAN AND JERKS

+10 LUNGES

Weightlifting

Back Rack Lunge (5 X 6 AHAP)

Metcon

Metcon (Time)

4 ROUNDS FOR TIME

200M RUN

20 BOX JUMP OVERS 24.20

20 HANG CLEAN AND JERKS 95/65

Metcon (No Measure)

3 SETS

15 WEIGHTED BACK EXTENSIONS

20 BANDED GOOD MORNING