Announcements
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Hawestone Fitness – Fitness
Warm-up
Warm-up (No Measure)
6 MIN EMOM
ODDS: 10/6 CAL ROW/BIKE + 6 ALTERNATING DB CLEAN AND JERKS
EVEN: 5 DEADLIFTS + 5 HANG CLEANS + 5 PUSH PRESS (BARBELL)
Weightlifting
Metcon (Time)
FOR TIME
30 CLEAN AND JERKS 225/155 (70-75%)
Metcon
Metcon (Time)
3 ROUNDS
20/16 CAL BIKE/ROW
20 KB SWINGS 50/35
20/16 CAL BIKE/ROW
20 KB SWINGS
20/16 CAL BIKE/ROW
1 MIN REST BETWEEN ROUNDS
Metcon (No Measure)
3 SETS
GHD BACK EXTENSION
3 X 15
BANDED GOOD MORNINGS
3 X 20