MONDAY OCTOBER 9, 2017

Hawestone CrossFit – CrossFit

Metcon

Metcon (Time)

PARTNER WOD

100 cal Row

100 Toes to bar

5 min REST

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

3,6,9,12,15….

synchronized burpee box jump overs 24/20

synchronized deadlifts 225/155

5 min REST

Metcon

Metcon (Time)

21-15-9

synchronized DB snatch 50/35

synchronized bar muscle ups (sub 2 x chest to bar pull ups)

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