Open Hours: 6:00 am – 8.00 pm

WEDNESDAY NOVEMBER 7, 2018

Hawestone CrossFit – CrossFit

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Weightlifting

Back Squat

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 3 Front Squats

Even Minutes: 6 Back Squats

Barbell Loaded at 55% of 1RM Front Squat (For Both Lifts)

Metcon

Metcon (4 Rounds for reps)

3 min AMRAP

60 Double-Unders

16 Dumbbell Step-overs (24’, 20’) (50, 35lbs)

Remaining time:

Max Bar Facing Burpees

REST 1 MIN

X 4

score is Burpees