Open Hours: 6:00 am – 8.00 pm

MONDAY MONSTER MASH

Hawestone CrossFit – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap 12 minutes of:

1 Round of “Mary”

1 Round of “DT”

5 min REST
“MARY”

5 Handstand Push-Ups

10 Pistols (alternating legs)

15 Pull-Ups

“DT”

12 Deadlifts (155/105 lb)

9 Hang Power Cleans (155/105 lb)

6 Push Jerks (155/105 lb)

Metcon (Time)

500m Row

30 Calories, bike

20 Burpees over rower

5 min REST

Metcon (Time)

4 Rounds for time of:

3 Squat Cleans, 205/135

15 Kettlebell Swings, 53/35

45 Double-unders

45 min CAP