Bio CrossFit West- FREDERICKSBURG, BIO CrossFit East- KING GEORGE – Kettlebell Class
5 + 5 Weighted Windmills
1+1 Get Ups
Set 1 is DA Swings
Set 2 is SA Swings (20l/20r, etc)
Set 3 is Squat
Set 4 is Snatches
You will need four different weights from light to heavy. 20 reps will be at lightest weight, and the 5 will be at heaviest weight.
Rest 3′ between ladders by doing some form of active recovery.
20 light, 15 med, 10 med heavy, 5 heavy