Saturday 121020

Kids at Crossfit Charlotte.

Kids at Crossfit Charlotte.

Workouts 8:30/9:30am

Kids 10:30am

Crowder mtn. Leave gym at 11:30 at the lodge 12:30pm

Warm-up: dynamic 200

WOD

  • 150 kettle bell swings, 24/16kg

One hill sprint on the minute every minute till finished. KB is at the top of the hill. Workout starts at the bottom. Must run down the hill on the minute, run back up if you have swings left. Finish at the bottom.

After bash: 5 rope ascents with 20lbs vest, 15ft 

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One Response to “Saturday 121020”

  • jAcOb Says:
    October 20th, 2012 at 3:43 pm

    Crossfit LKN Throwdown mini chipper:
    For Time:
    20 Push-up (rings)s
    20 Pull Ups
    20 Squat Clean Thrusters 115 lbs
    20 Burpee Box Jumps 24″
    750 m Row
    10 Burpee Box Jumps 24″
    10 Squat Clean Thrusters 115 lbs
    10 Pull Ups
    10 Push Ups
    12:40
    Took third, mens rx’d. Not so hot on the ball toss.

    Reply

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