The Lift Off is Friday and Monday as part of the class WOD!
Testing 1RM snatch and 1RM clean & jerk on Friday then the WOD on Monday!
Sign up at games.crossfit.com – it is only $13 ($10 USD)!! Get on it!!
Ruzzie getting upside down on the rings!
2 rounds in partners:
500m row (250m each)
20 alternating wall balls (coordinate swapping on each rep)
20m wheelbarrow walk (10m each)
3 kettlebell windmills (each side)
5 high box jumps (step down)
*aim for 30” or more
7 super slow goblet squats
Review kettlebell swing.
50-40-30-20-10 reps for time of:
Kettlebell swings 24kg/16kg
Rest day or catch up day
Accumulate 2 mins holding the top of a pull-up. Every time you come off the bar, rest for exactly 20 seconds.