WOD

CrossFit VU – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Kettle bell FLOW 12min AMRAP:

-5/5 RKBS

-5/5 Push press

-5/5 step back lunges

-3/3 KB Cleans

-3/3 KB Snatches

-3/3 KB Windmills
-KB Windmill DEMO:

https://youtu.be/ITSmgn_BQgY

choose your own weight and choose wisely, lol. Goal each rd is to NOT PUT DOWN KB. rest between rds. 5 burpee penalty if you have to set down KB during a rd.

Warm-up (No Measure)

2 Teams of 4 in 2min intervals:

Hand ball time! Think soccer with a small ball in your hands and small goals. Ball in hand you cant move. everyone else is trying to get open to score/pass the ball. Defend as needed. This will be fun so dont be scared to play sport. That is why we do CrossFit. Lets have some fun.

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