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9.18 CrossFit Central WOD Blog

9.18 WOD: Kettlebells!

9.18 CrossFit Central WOD Blog

 

EAST side Burnet Rd and Downtown:
A) 5 sets of:
3 Dual KB Cleans @ AHAP
5 Sub-Max-Effort Box Jumps(Tell athletes to think 80% of 1rm height)
B) 3 Rounds:
16 Walking Lunges w/ Dual KBs in Front Rack (53/35) →
Dual KB Front Rack Walk (53/35) ←
200m Run

WEST side Burnet Rd and Downtown:
4 Rounds as follows:
RD1 = Row 500m/20 Thrusters @ 95/65
RD2 = Row 250m/15 Thrusters @ 115/80
RD3 = Row 500m/10 Thrusters @ 135/95
RD4 = Row 250m/5 Thrusters @ 155/110

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