4 Sets for Quality of:
16 Alternating Kettlebell Gorilla Rows
A LA CARTE
A. Front Squat 5×3 Across
B. EMOM 12:00 1 Power Clean & Jerk
C. 3 RFT: 30 Cal Row / 15 HSPU
D. AMRAP 12: 10 Push-Ups / 20 KB Swings / 40 Double Unders
E: Bench or Shoulder Press 5-5-5
F: 10-1 Descending reps of: DB Thrusters / Burpees
Choose a lift or metcon that corresponds to what you have not performed in the prior few days or what you’re least sore from. For the barbell movements, you may also consider adding a secondary lower skill bodyweight/DB exercise to create a superset.
Tomorrow we have Back Squats, Strict Pull-Ups, Double Unders and Front Squats
Cancelled this week. See ya next week!
Welcome to CFSBK Coach Jennie!
CFSBK would like to welcome aboard the newest addition to our coaching staff, Coach Jennie! Jennie will be working Sunday’s group classes. Learn a little more about her below.
Jennie is a ACSM Certified Exercise Physiologist and holds certifications in CrossFit Level 2, FMS Level 2 and CrossFit Gymnastics. She has attended the CrossFit Gymnastics Seminar and has competed in several CrossFit competitions. She also is First Aid/CPR/AED/BLS certified.