Fri05/27/16

CrossFit BattleCry – Kettlebell Club

Warm-up

KB Clean warm up (No Measure)

3×8 second Decompression hang

40 sec. plank hold w/10 sec. rest – 3x

40 sec. bridge hold w/ 20 sec. rest – 3x

wrist & finger mobility

5 Minutes Jump Rope (No Measure)

Skill Work

Metcon (Weight)

10 sets of 5 of YOUR moderate double clean and press

Metcon

Metcon (Weight)

20X of

1 Get up

1 high pull

1 clean

1 snatch

1 overhead squat

1 get down

*alternate sequence = left/right (unless you’re a lefty; then go right/left)

rx=24kg/16kg