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: Super Rack, T-Spine Smash, Scorpion, Lat Smash

Strength & Skill

Clean Pull (5-5-5-5)

Clean and Jerk (2-2-2-2-2-2)


Metcon (Time)


Work Capacity

50 x Power Cleans (135# / 95#)
50 x Pistol Squats (Each Side = 1)
50 x Ring Dips

**Break up to your choosing.