CrossFit – Mon, Jul 22
Please check to see that you have a valid payment method entered!
Profile>Settings>Payment Method
Warm-up
Warm Up
3:00 Air Bike
-into-
3 Rds
10 Banded Good Mornings
10 Alt Lunges
10 Russian Kettlebell Swings (light)
5 Deadlifts (empty bar-build across sets)
SWOD
Deadlift (1×1)
WOD
Metcon (Time)
42 Kettlebell Swings (53/35)
21/16 Calorie Air Bike
30 Kettlebell Swings
21/16 Calorie Air Bike
18 Kettlebell Swings
21/16 Calorie Air Bike
* Target time: 9-11 minutes
* Time cap: 14 minutes
12:00 Running Clock
Build up to a Heavy Single Deadlift