Monday 16th July 2018 CrossFit Smash

W#1

5 min AMRAP

400m run

21-15-9

  • Kettlebell swings 24/16
  • burpees

rest 3 mins

5 min EMOM

1. kettlebell clean and jerk, single arm 24/16
2. row for calories
3. box jumps 24/20
4. air squats
5. double unders

rest 3 mins

repeat

Greg Fraser