10 rounds for time Kettle Bell WOD (32kg/24kg)
1 round = right arm clean, frontsquat pushpress (thruster), frontsquat pushpress (thruster); switch arms left arm clean, frontsquat pushpress (thruster), frontsquat pushpress (thruster).
Must complete without dropping KB. Penalty for dropping is 3 burpee pullups to be completed immediately after all 10 rounds and your time will stop then.
Finish with:
3 x 500m rower sprints
***Starting next week, CrossFit classes will be held at 6:30pm and 7:30pm M-Thurs
3 comments:
this looks like fun. Kind of a bear complex with KBs. Sad to say I will not be there cuz I have seriously injured my back. Hoping to be back end of this week or early next.
Was it from the deadlifts Bryce??? That sucks. Wishing you speedy recovery.
I like the double workouts. It breaks it up nice and gets peeps going with higher intensity .
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