Deadlift 12×3 at 50% 1RM
Rest 30 secs between sets.
3 rounds for time of:
50 Double Unders
25 Wall Balls, 20/14 lbs
15 Chest-to-bar Pull-ups
Determine one rep kettlebell max effort for both right and left arms. If you succeed in pressing the 48kg bell go for max reps with that bell.
Complete as many rounds in 15 minutes of the following:
10 Shoulder-to-Overheads, 115/85 lbs
15 Deadlifts, 115/85 lbs
20 Box Jumps, 24/20 in
Our early morning friend Krista brought this article to my attention. FOCUS ON CONSISTENTLY BEING DAMN GOOD is probably the single best piece of advice I have ever heard regarding any nutrition program. This leads me into another subject that Cynthia and I have been discussing. 80/20 paleo is total garbage. You have to with…
CrossFit I35 and Garage Games are excited to announce the first annual Winter Ice Games! Individuals will include: RX and Scaled Teams will include: 4 Athletes to a team: 2M & 2F RX and Scaled More details as the event gets closer. This event will definitely sell out. Click on…
The one-day SFG Kettlebell Course is more than entry-level user instruction for the AK-47 of exercise equipment—the kettlebell. It is education in moving strong. No previous kettlebell experience is required. No matter what your goals are, we strongly urge you to take this Course. On one end of the spectrum, subtleties taught in this Course…