Kettlebells

8 Rounds For Time

• 200m Run
• 50ft 80/50lb ball carries
• 50ft kettlebell farmer Carries (53s/35s)

Cashout: 150 air squats

5 rounds For Time (35min cap)

• 1,600m C2 Bike – 45/36 cal Assault Bike
• 30 1-arm dumbbell/kettlebell hang clean and jerk (50/35)
• 30 Push-ups

For Time: 30,20,10,10,20,30 reps of

• Air Runner Cals
• Kettlebell Swings

If there are four people, do as a waterfall partner workout

5-rounds for Time

• 20 cal C2 or 15 cal Assault Bike
• 16 alt 1-arm KB swings (35/25)
• 12 Toes-to-bar

6 Rounds for time (40min cap)

• 7 Ring Dips
• 7 Thrusters (95/65)
• 7 Toes-to-Bar
• 7 Deadlifts (255/165)
• 7 Burpees
• 7 KB Swings (70/53)
• 7 Pull-ups

2 x 25m overhead med ball carries.

4 rounds for time (20min Cap)

• 23 Cal Row
• 23 Burpee Dumbbell/Kettlebell Deadlift (50/35)

Published by CrossFit®

Optional Strength: Bench

• Bench Warm Up
• 3 x 5 workset

12 min AMRAP

• 12 KB Swings (53/35)
• 12 KB Squats
• 12 KB Single Arm Push Press (6 each arm)

Off CrossFit® main site.

Optional: Deadlift

• Strength Warm Up
• 1 x 5 workset

24 min AMRAP

• 7 Push-ups
• 7 Thrusters (115/75)
• 7 Toes-to-Bar
• 7 Burpees
• 7 Kettlebell Swings (2/1.5 pood)
• 7 Pull-ups
• 7 Lunges with Kettlebell.

5 rounds for time

• 10 Kettlebell Thrusts ( 2 x 53/35)
• 85m Farmer Carry

10 Min Bonus Core AMRAP

• 50 sit-ups
• 40 twists
• 30 flooders
• 20 Wipers
• 10 v-ups

18-min AMRAP

• 10 x Goblet Squats (53/35 KB)
• 10 x 1 arm alt American KB Swings
• 10 x Box Jumps/Step Overs

10min AMRAP Bonus Core Work

• 50 Sit-ups
• 40 Twists
• 30 Flodder kicks
• 20 Wipers
• 10 V-ups