15
Aug
Mon8/15/16
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 crawling (No Measure)
Any style or combination of animal crawl
Skill Work
5 minutes max unbroken Kettlebell Cleans (AMRAP – Reps)
5 minutes to complete as many unbroken reps of kettlebell cleans as possible. Only one transition from one hand to the other is allowed. Kettlebell can not be put down during the transition or time is up and reps are calculated.
RX 24kg/16kg
Metcon
Bry Saav (Time)
5 RFT
20 swings
20 push press
200m run
RX 24kg/16kg