Bio CrossFit West- FREDERICKSBURG, BIO CrossFit East- KING GEORGE – Kettlebell Class
3 rounds – go up in weight each round.
15 swings, 10 goblet squats, 5+5 Halos, 5+5 Weighted Windmills
5 x 10 Goblet Squat – HEAVY
1-1.5 min between squat sets. Go as heavy without losing back integrity
Snatch/Pull Up Set For Time
100 Snatches for time – but on the top of each minute perform 3 pull ups.
Example – perform 10 snatches, at the top of the minute do 3 pull ups. From there it will dictate how much you can transition between movement patterns. It might be more snatches or less.