Workout 3.3.15

Nickname: Bell of the Ball

Cloud 9 CrossFit – CrossFit

Warm-up

2 Lengths Side Shuffle

1 Length Walking Straight Leg Kicks

1 Length Walking Samson Stretch

1 Length Bear Crawl

10 Light Kettlebell Sumo Deadlift High Pulls

10 Kettlebell Push Presses ea arm

2 Turkish Deadlifts each arm

Metcon

Metcon (AMRAP – Reps)

Teams of 2 or 3 “follow the leader” style:

30 minute AMRAP:

50 Calorie row

50 Kettlebell swings (50/35)

40 Box Jumps (24/20)

40 Abmat sit-ups

30 Burpees

30 Wall Balls

20 Power Cleans (135/95)

20 Toes to Bar

* person 2 cannot advance to next station until person 1 completes all of the reps

**score is total rep count between both partners

Feature Video

CrossFit Class Workout