Warm-up: 4 Shuttle runs alternating forwards and backwards 3 Rounds: 5 Box step ups 5 Rebounding box jumps 10 Kipping swings 10 Kettlebell SDHP Workout: Five rounds for time of: 20 Pull-ups 30 Kettlebell swings, 1.5 pood 40 Double-unders Kevin Montoya 13:29, Tim Burke 15:15, Rob Orlando 15:29, Jenny LaBaw 15:42. Post time to comments. Powerlifting: A. Hang Power Clean. Power Clean. Squat Clean., 1.1.1. x 4 sets; Rest 5:00 B1. Sumo Deadlift 3-3-3 @13×1; Rest 2:00 B2. Weighted Back Extensions 3 x 8-10 @20×0; Rest 2:00 C. Kettlebell swings 5 x 30 reps 32/24 Kilograms; Rest 1:00 – All 30 reps must be completed within one minute. Followed by a one minute rest before starting the next set. CrossFit Apex Plans for the Open – video [wmv] [mov] [HD mov] Register for the Open here.
