Friday Sweat!

CFD – SWEAT!

Metcon

Metcon (No Measure)

For time:

Three rounds of:

50 Russian KB Swings 53/35

25 Box Jumps 24/20

then,

Three rounds of:

21 Wall balls 20/14

21 Pull-Ups

then,

400m Single Arm Farmer Carry with (1) 70/53lb KB

1 Mile Bike (Ladies .7 miles)

400m Single Arm Farmer Carry with (1) 70/53lb KB

1K Row
Advanced should use 70/53lb KB on part 1. Just saying… You may also add a 30/20lb Wall Ball if you really wanna spice it up.

Time CAP: 35min.

© 2015 All rights reserved. Crossfit Distinction