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
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December 2020
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