Sat9/3/16

CrossFit BattleCry – Kettlebell Club

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Apex Nonsense (AMRAP – Reps)

2 PERSON TEAM WOD

(15 min cap)

Partner A run 400 meters while B swings. Then complete 20 sit ups together

Partner B run 400 meters while A

snatches. Then complete 15 sit ups together.

Partner A runs 200 meters while B

does pull ups. Then complete 10 sit ups together.

Partner B runs 200 meters while A

does goblet squats.

Then complete 100 dubs together.
Count all reps of kettlebell movements, pull ups, sit ups, and dubs. Runs count as 1 rep each.

RX= 24kg/16kg+unassisted pullups+ dubs