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