ROPES, BOXES and KETTLEBELLS

WORKOUT OF THE DAY

CONDITIONING

A. 20 minute EMOM

1 – 1-2 Rope climbs

2 – 200m Run

3 – 6 Burpees Box Jump Over

4 – 15 KBS 24/16kg

B. For time:

4 Rope climbs

400m Run

12 Burpee Box jump overs

30 KBS 24/16kg

Rest 3 minutes

then

20 Double Kettlebell Front squats 20/12kg

20 Double Kettlebell Thrusters 20/12kg

 

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About AB

Crossfit Coach

Posted on October 20, 2018, in WOD. Bookmark the permalink. Comments Off on ROPES, BOXES and KETTLEBELLS.

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