Main – CrossFit

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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: Anchored T-Spine, Banded Hip Flexor, Single Leg Flexion

Strength & Skill

Thruster ([7.5.3] 5-5-3-3-2-2)


Metcon (Time)


4 Rounds for Time of:

15 x Ring Dips**

12 x Power Snatch

9 x Overhead Squats

**External Rotation at the top of the ring dip.

**Bars: Rx m-105# / f-75#

Scaled m-85# / f-55#