14
Apr
Thu04/14/16
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
800m Run (Time)
Max Effort 800m Run
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
Metcon (Time)
4 RFT
10 goblet side step ups
20 push ups
30 swings
log weights used