400m run followed by 10 minutes of kipping practice
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
Post time to comments.
3 x 3 Wall Walks
5 x 5 GHD med-ball throws
Max Effort Push-press
3 x 10 kettlebell bottoms up
2 x 15 Face-pulls
3 x max rep strict dumbbell press
REMINDER: CrossFit Games Viewing Party is this Friday night at 6:00 P.M. at the Rauer’s house. If you plan to come either RSVP through the website or through the sign in sheet at the gym. Protein will be provided but please bring a side dish if you plan to attend.