Mon04/04/16

CrossFit BattleCry – Kettlebell Club

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

Metcon (Weight)

3 sets of 8 dbl (Light) clean & press

Metcon (Weight)

3 sets of 5 dbl (mod) clean & press

Metcon (Weight)

3 sets of 3 (heavy) clean & press

Metcon (Time)

swings; jump squats

10, 9, 8,…1

then in reverse 1, 2, 3,…10
log weight

RX 24kg/16kg