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Components

Metcon

Sunday Sweat

Skill Development

Single Arm Russian Kettlebell Swing and Kettlebell Clean

Metcon (Weight)

4 Rounds:
5 Single Arm Russian KBS (Right)
5 Single Arm KB Cleans (Right)
5 Single Arm Russian KBS (Left)
5 Single Arm KB Cleans (Left)
Rest :90

Working on quality movement and increase in weight I you can cycle all 20 reps smooth.

Metcon

Metcon (Time)

400m Run
30 Russian KBS (71/53)
20 C2B Pull-ups
10 Box Jumps (30/24)
20 C2B Pull-ups
30 Russian KBS (71/53)
400m Run

Mobility

15 Minutes of a Yoga Mobility Flow

Want to see some of these movements in action? Check out our .

Whiteboard:

Sunday, June 16, 2019

Male Clients

Ryan
Figuerado

CrossFit: 8:00 AM

53 lbs

last set 53

Female Clients