Sat11/14/2015

CrossFit BattleCry – Kettlebell Club

Push and/or Pull warm up (No Measure)

3x 8 sec decompression hang

3x 20 sec plank into 20 sec child’s pose

6x Lunge and Reach hold

wrist mobility

Metcon (Weight)

Ballistic Row

5 sets of 8

Metcon (Weight)

Squatted Press

6 sets of 3 each side

Metcon (Time)

5 RFT

10 Cleans (5 each side)

10 Chin ups

(6 Squat Jumps EMOM)