WOD 28.10.16

CrossFit Class:
4 min AMRAP medball clean

Rest 1 min then:

EMOM 15:
16 Cal row
16 american swing (32/24 kg)
16 box jump over

Then immediately in:

1 Mile run

CrossFit kettlebell
Warm up
3 TGU Turkish Get Up R/L – 16/8 kg
Strength “The bear complex” 5 Round 24/16 kg
7 sets:
1 Double KB Clean
1 Double KB Front Squat
1 Double KB Push Press
1 Double KB Back Squat
1 Double KB Push Press
*no rest KB on the Ground.
Finisher
100 mt KB Farmers Carry