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KB Class – 06/24/19

CrossFit SoCo – Kettlebell

Metcon (Time)

For Time

10-9-8-7-6-5-4-3-2-1

Floor press

Double clean

Rope pull-up

Metcon (Weight)

5 rounds

20 ft dbl kB RDL walk

Max effort dips (seated, parallete)

10 parallete kick throughs

Metcon (Weight)

3 Rounds, Light complex:

5 reps unbroken per arm

Clean and press from bottom of squat

Stand up overhead squat Back to bottom

Back to floor

:40 frog or advanced balance

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