KB Class WOD:
3 one-arm swing, Right 3 squat with kettlebell in rack position, Right 3 lunges RT leg only 3 one-arm jerks, Right
repeat with opposite arm
CF Class WOD:
Strength: Test Day Test Day “CrossFit Total”
Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep
For those that already completed the test day on Monday, they will complete a 3×3 for one of the CF Total strength movements of their choice and then complete the following Bonus WOD.
Thanks to Murph the “Rocky Theme Song” was rockin’ the volcano today!
As many rounds as possible in 15 minutes:
100 Jump Rope (Singles) 200 m Sprint 25 Sit-up (abmat)s[gallery ids="36526,36527,36528,36529,36530,36531,36532,36533,36534,36535,36536,36537,36541,36540,36539,36538,36547,36548"]]]>