27
May
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