Tue05/03/16

CrossFit BattleCry – Kettlebell Club

Warm-up

Push and/or Pull warm up (No Measure)

3x 8 sec decompression hang

3x 20 sec plank into 20 sec child’s pose

6x Lunge and Reach hold

wrist mobility

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 (AMRAP – Reps)

For time (15 min cap)

20 (10/10) weighted step ups

20 push ups

40 deadlifts

40 push press

60 swings

60 dubs
log weights used