WEDNESDAY 160203
For Time:
400 Meter Run
Kettlebell Thruster, 21 Repetitions (35lb. / 25lb.)
400 Meter Run
Kettlebell Thruster, 15 Repetitions (35lb. / 25lb.)
400 Meter Run
Kettlebell Thruster, 9 Repetitions (35lb. / 25lb.)
Rest 5:00 then,
1 Maximum Effort set of Pull-ups
Note: On todays workout, Athletes can also use a Dumbbell. Advanced Athletes should gravitate towards the Kettlebell due to the added technical nature of the skill. How many Athletes can Rx’ todays workout and achieve a time of sub 10:00 and then 25 or more Pull-ups? This workout comes from Greg Amundson and Jeff Martone as part of the Advanced CrossFit Kettlebell Trainer Course.
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CrossFit Light (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at HQ)
Note: Today our Light workout will be HQ programming with modifications as needed. (To include Assault Bike and Rowing, and possible use of Krav Maga for large classes.)
Krav Maga (6:00 PM – 7:00 PM at Krav Maga)
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