Warm up: Row 200 meters / 10 pull ups
1. Weighted pull up: Find 1 rep max
2. For Time:
30 Glute-ham sit ups
30 One armed kettlebell swings (right arm) @ 1.5 pood / 1 pood
30 Toes-to-bar
30 One armed kettlebell swings (left arm) @ 1.5 pood / 1 pood
Warm up: Row 200 meters / 10 pull ups
1. Weighted pull up: Find 1 rep max
2. For Time:
30 Glute-ham sit ups
30 One armed kettlebell swings (right arm) @ 1.5 pood / 1 pood
30 Toes-to-bar
30 One armed kettlebell swings (left arm) @ 1.5 pood / 1 pood
Owner of CrossFit Havoc in Palmetto, Florida View more posts
CrossFit Havoc
cleans one on the minute for ten minutes 255 x9 275 x 1
weighted pullup 90lbs
metcon rx’d 6:42