KB Class – 02/25/19

CrossFit SoCo – Kettlebell

Metcon (Weight)

Double KB Deadlift 4 x 8

Single kb kneeling Strict Press 4 x 8/side

Renegade Row From Bench with 3 Second Iso Hold 4 x 8/ arm

Single Arm Snatch 4 x 8/ Arm

Metcon (Weight)

4 Rounds

:30 High Ape Hold

:30 Iron Cross Hold

:30 Jumping Lunges

100ft single arm overhead Carry

Metcon (No Measure)


Shrimp Reach Squats

Front Kick Throughs


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