Three Rounds for Time:

20 Repetitions, One Arm Kettlebell Shoulder to Overhead (53lb. / 35lb.)
Run 100 Meters
20 Repetitions, Toes to Bar
Run 100 Meters
30 Repetitions, Kettlebell Swing (Same weight as STO)

Note: The Shoulder to Overhead repetitions are 10 each arm, alternating as needed. Technique for the One Arm Shoulder to Overhead will be taught in class.


Greg Amundson and Dave Leys – CrossFit HQ, circa 2003


Wednesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at HQ)

Our Light Workout will be HQ programming with modifications as needed.

Open Gym (1:00 PM – 4:00 PM at HQ)

Krav Maga (6PM – 7:00 PM – Bas Rutten Bag Class – 5 x 2:00 Rounds with Coach!


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