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In Russia kettlebell swings you

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Front Rack Lunge (4 x 8 EACH LEG)

Russian KB swing (4 x 20)

Go one to two bells heavier than you normal would without sacrificing good techinque.

Metcon

Partner WOD – 20 Min Cap

Metcon (Time)

Buy in – 100 Double Unders

5RFT of:

4 Rope Climbs

8 T2B

12 Push Press (135/95)

Then:

Cash Out – 100 Double Unders