Fri7/7/17

CrossFit BattleCry – Kettlebell Club

Alternating 50M overhead carry (Weight)

5x 50m over head carry

with 2 racked bells, press only one overhead and walk to your half way point, then rack it and press the opposite bell overhead and continue back to your starting point. Repeat 5x.

RX=2X28/2X20

Shoulder warm up (kb) (No Measure)

30 push ups

3x 30 plank taps

3x 10 sec arm bar stretch ea. arm

5 point band sequence

Metcon (Weight)

400m heavy Farmer’s carry w/10 jump squat emom
no less the 2x24kg for men or 2x16kg for women

5 Minutes crawling (No Measure)

Any style or combination of animal crawl