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Thu04/28/16

28
Apr

Thu04/28/16

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

500m Row (Time)

Max Effort 500m Row

Skill Work

Kettlebell clean & press game (Weight)

Clean & Press Game

with a ten minute running clock you will continually clean the bell. You have only one transition at the half way mark. Everytime coach yells press you will complete 3 presses then continue cleaning. If you drop the bell before the 10 minutes are up you must complete 3x the amount of time remaining in burpees.
Go light and have fun!

Metcon

Tango (Time)

50 Simultaneous Russian swings

400 meter sprint

40 Simultaneous snatches

200 meter sprint

40 Simultaneous cleans

100 meter partner carry
RX 24kg/16kg + partner carry

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