Open Hours: 6:00 am – 8.00 pm

FRIDAY JANUARY 11, 2018

Hawestone CrossFit – CrossFit

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Weightlifting

Clean and Jerk

10 min EMOM

1 Power clean + 1 Squat clean + 1 Jerk @ 70-75%

Metcon

Metcon (Time)

30/20 Bar muscle ups (SC – chest to bars)

30 Hang power cleans 155/105 (SC – 135/95)

30 Deficit HSPU 4’/2′

30 Front squats 155/105

30 Toes to bar

30 Shoulder to OH 155/105