Main – CrossFit


10 Minute Kettlebell Warm Up (No Measure)

Each movement is 60 seconds
-Single Side KB Swing (Left)
-Lunge (Right)
-Clean & Press (Left)
-Single Side KB Swing (Right)
-Lunge (Left)
-Clean & Press (Right)
-Turkish Getup (Left)
-Figure 8’s (Front Pass)
-Turkish Getup (Right)
-Figure 8’s (Back Pass)
Stretches: Single Leg Flexion, Oly Wall Sit, T-Twist/Scorpion

Strength & Skill

Back Squat (8-8-8-8-MR)

**Find a hard, but doable eight rep weight.
**Use the same weight you end with, for the Max Rep on round five.


**Use rings or hanging from bar.


Metcon (Time)


Work Capacity for time:

30 x Bear Crawl
30 x Jingle Jangles
30 x Box Jumps (20″ / 25″)
30 x Wall Ball Shots (20# / 14#)

**One Bear Crawl is forward to wall, then backward to wall.