KB Class – 06/28/19

CrossFit SoCo – Kettlebell

Metcon (Weight)

8 minutes to find a heavy single Turkish get up,

for it to count it must be done on both sides, starting with non dominant

Come down 1 weight jump (max TGU: 24kg, drop to 16kg)

Perform 3×3/ side unbroken get ups(3 getups right, 3 getups left, rest, 3 rounds)

Metcon (Weight)

3 Sets

EMOM for 4 Min

Double Squat Clean

Loaded Beast

Double Swing

Loaded Beast

Metcon (Weight)

3 Rounds

RFESS x 8/Leg

Double KB Single Leg RDL x 8/ Leg

Metcon (Weight)

2 Sets Finisher

Pistol Curls x 12

Z Press x 12


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