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Tuesday, 13 March, 2012

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Warm-up: 2 Rounds: 10 Calorie row (damper must be set at 10) 4 Burpee broad jumps 6 Kettlebell sumo deadlift high pulls Rest 1 Minute Workout: A. Power clean – 15 Minutes to find a 1RM B. 7 Minute AMRAP 7 Kettlebell swings 32/24 Kilograms 7 Burpees Post load and reps completed to comments. “The Swing: Body Awareness for Hip Extension” with Jeff Martone,CrossFit Journal preview video [wmv] [mov] “CrossFit NYC: 504 Strong” – video [wmv] [mov] [HD mov]

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