crossfit-grunge

Mardi 11/02/2020

**WARM-UP**
ON A 10:00 RUNNING CLOCK…
4:00 Bike/Row

-THEN-
AMRAP WITH REMAINING TIME LEFT

10 Bootstraps
10 KB DL
10 Alt Step Ups
10 Up-Downs
10 Scap Pull-Ups

**TEACHING**
RUSSIAN KETTLEBELL SWINGS…

WORKOUT
DEATH BY (7:00 CAP)….

6 Russian KB Swings (70/53)|(53/35)
Reps increase by 6 every minute. 6-12-18…and so
on
-Rest 3:00-
DEATH BY (7:00 CAP)…
5 Up-Down Box Jump Over (20)
Reps increase by 5 every minute. 5-10-15…and so
on
-Rest 3:00-
DEATH BY (7:00 CAP)…
4 Kipping Pull-Ups (C2B Optional)
Reps increase by 4 every minute. 4-8-12…and so
on
*7:00 Cap on all « Death By » Rounds. If fail before 7
completed rounds, drop down at least 2 levels
from where you failed and then continue.
(No Measure)

OPTIONAL FINISHER
FOR TIME
400m Walking Lunge
(Score is Time)

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