TUESDAY OCTOBER 10, 2017

Hawestone CrossFit – CrossFit

Weightlifting

Snatch (On the Minute x 12 (3 Rounds))

Minute 1 – 3 Reps @ 72%

Minute 2 – 2 Reps @ 77%

Minute 3 – 1 Rep @ 82%

Minute 4 – Rest

Metcon

Metcon (Time)

30-20-10

Front rack lunges 155/105

*after each round 50 feet HS walk (sub 5 wall walks)

*every time you break the set of lunges run 400m

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