Saturday, June 22 2024

For Time: (30min cap)

40 Russian Kettlebell Swings 24/16 RX+ 32/24 MRX 20/12

20 Wallball Sit-Ups 20/14 MRX 20/10

400m Row/Run or 1K Bike

20 Deadlifts 185/125 RX+ 225/155 MRX 135/95

40 Over the Bar Burpees

200m Row/Run or .5K Bike

20 Russian Kettlebell Swings

40 Wallball Sit-Ups

400m Row/Run or 1K Bike

40 Deadlifts

20 Over the Bar Burpees

200m Row/Run or .5K Bike

Kettlebell & Core Development

10 Turkish Get-ups Right Arm

15 Kettlebell Curls (each arm at same time)

10 Turkish Get-ups Left Arm

15 Kettlebell Curls (each arm at same time)

200m Farmers Carry (only 1 Kettlebell As Heavy As Possible)

CFHSV RUNNING & ENDURANCE WOD:

30min AMRAP:

400m run

10 burpees to a plate

100m OH plate carry