3
Dec
Sat12/3/16
CrossFit BattleCry – Kettlebell Club
warm up
10 min TLC (No Measure)
Take this time to carefully work on anything that needs a little more tlc than usual. If you need assitance please ask a coach.
10s Warm up (No Measure)
REPEAT 4X
10 mountain climbers
10 sec plank
10 air squats
10 sec air squat hold
10 sec cobra pose into
10 sec downward dog
Metcon
DO NOT complete BOTH wods. Choose one or the other. Consult with your coach if unsure which is best at your current moment.
The JP Via (Time)
6 RFT
20 Clean and press into Squat
200 m run
RX=24kg/16kg
The Spicy Via (Time)
6 RFT
20 clean and press into squat
200m run
Alternate each round starting with dbl kb clean and press into squat; following round barbell clean and press into squat.
Rx= 2x24kg+ 80lb/ 2x16kg+60lbs