Open Hours: 6:00 am – 8.00 pm

THURSDAY DECEMBER 6, 2018

Hawestone CrossFit – CrossFit

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Weightlifting

Conditioning

50′ Farmers walk (heavy DB or KB)

20 GHD back extensions

50′ bear hug (med ball or sand bag) lunges

20 GHD sit ups

x 5

Metcon

Metcon (Time)

100 Double Unders, 30 Dumbbell Snatches (70/50)

100 Double Unders, 30/21 Calorie Row

100 Double Unders, 60 Pistols

100 Double Unders, 30/21 Calorie Row

100 Double Unders, 30 Dumbbell Snatches (70/50)