October 22, 2018

CROSSFIT
Weightlifting: Behind The Neck Jerk (1RM)
Weightlifting: Behind The Neck Jerk (-15% of 1RM for 2×3)
Conditioning: 7 Rounds for Time
7 Thrusters 95/65
7 Chest to Bar Pull Ups
100m Sprint

SWEAT
Conditioning: 6 Rounds for Time
Dork
60 Double Unders
30 Kettlebell Swings, 1.5/1 pood
15 Burpees
*Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.
*Aim to complete the workout in 25 Minutes.

Scaling:
Reduce the reps and/or number of rounds in order to keep the volume manageable. Aim to complete the workout in less than 25 minutes.

Intermediate Option
4 rounds for time of:
60 double-unders
30 kettlebell swings
15 burpees
*Men: 1.5-pood kettlebell
*Women: 1-pood kettlebell
Beginner Option
4 rounds for time of:
60 single-unders
20 kettlebell swings
10 burpees
*Men: 16-kg kettelbell
*Women: 12-kg kettlebell