200229

CrossFit (Performance)
A.
In teams of three, complete as many rounds and reps as possible in 12 minutes of:

12/9 Calories of Rowing
18 Kettlebell Swings (24/16 kg)

immediately followed by…

Overhead Plate Hold (45/25 lbs) – while next teammate completes the row and dumbbell snatches

Rest 8 minutes, and when the running clock reaches 20:00…

B.
In teams of three, complete as many rounds and reps as possible in 12 minutes of:

12 Burpee Box Jump Overs
12 Single-Arm Dumbbell Push Presses (55/35 lb DBs; 6 each arm – non-working arm is holding dumbbell in the front-racked position while working arm performs push press)

immediately followed by…

Front-Racked Kettlebell Hold (24/16 kg) – while next teammate completes the burpees and push presses

CrossFit (Fitness)
A.
In teams of three, complete as many rounds and reps as possible in 12 minutes of:
12/9 Calories of Rowing
18 Kettlebell Swings (24/16 kg)

immediately followed by…

Overhead Plate Hold (45/25 lbs) – while next teammate completes the row and dumbbell snatches

Rest 8 minutes, and when the running clock reaches 20:00…

B.
In teams of three, complete as many rounds and reps as possible in 12 minutes of:
12 Burpee Box Jump Overs
12 Single-Arm Dumbbell Push Presses (55/35 lb DBs; 6 each arm – non-working arm is holding dumbbell in the front-racked position while working arm performs push press)

immediately followed by…
​
Front-Racked Kettlebell Hold (24/16 kg) – while next teammate completes the burpees and push presses