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