Tue02/23/16

CrossFit BattleCry – Kettlebell Club

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

Metcon (Weight)

5 min crawling

10 sec

5 min snatches

10 sec

5 min cleans

10 sec

5 min swings

1 MINUTE REST

5 min box jumps

10 sec

5 min pull up

10 sec

5 push press
RX = 24kg/16kg + box jumps + unassisted pull ups