8
Oct

CrossFit TBR – CrossFit

HAPPY BIRTHDAY TO COACH COREY!

Warm-up

6 MIN. Alternating Jump Rope (No Measure)

6 minutes Jumprope: 50 singles/25 right leg/25 left leg/50 alternating/25 DU (if able to)

Movement Review

Metcon

NOTE: IF you don’t have the movements DOWN PAT on both hemispheres of the body / mind, SCALE THIS WOD. Don’t let your EGO get the best of you!

Metcon (4 Rounds for reps)

OH MY BELLS!

20 MINUTE E.M.O.M. OF:

Kettlebell Deadlifts

Kettlebell Swings (American)

Kettlebell Goblet Squats

Kettlebell Clean n’ Jerk LEFT

Kettlebell Clean n’ Jerk RIGHT

You will complete each Kettlebell movement as many times as possible every minute on the minute for a total of 4 rounds. 1 minute of rest between rounds.

SCALED: 28lbs / 18lbs

AS-RX: 53lbs / 36lbs

RX + : 70lbs / 53lbs

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