Kettlebells

AMRAP 21 10, 8, 6, 4, 2 HPSN (115/75) OHSQ (same bar) B.O.B Run 200m after each round *Start over after 2s “A year from

Have you met coach Kate!? We are happy to announce that she will be joining our awesome GCF family and knowledgeable coaching staff! Make sure

EMOTM 10 1 CL/J (by feel) Then, Benchmark Friday! “Fran” For time: 21, 15, 9 Thruster (95/65) Pull-up “Every great film should seem new every

Team AMRAP 15 *1 Person Max Calorie AB *Other teammates complete 400m & 25 DL (225/155) *Switch with partner on AB after the round is

AMRAP 12 NFT – Quality 15 Shoulder Shrugs (HS position on the wall) 6R/6L 1-Arm Ring Rows HS Walk 20-40ft+ if able OR HS Hold/Shoulder

For time: 60 Calorie Row 50 HPCL (115/75) 40 Wall Ball (20/16) Then, 5rds NFT – 10 V-Ups 10 Straddle Ups 10 Rollouts “If you

Every 5m – 5rds  30 Double Unders 15 BSQ (155/105) 15 DB/KB Strict Press (30+/20+) 7 Strict Pull-ups “Forgive your enemies, but never forget their

EMOTM 10 1 CL + 3 FSQ (by feel) Then, 3rds for time: Run 600m 10 PCL @75% of 1RM ***The Benchmark will be Saturday

2rds for time: 50 Burpees 3 Rope Climbs 20 HSPU 30 Rollouts 20 T2B 30/20 Calorie AB *Rest 3m “Experience is a hard teacher because

AMRAP 13 NFT – Quality 10 KB/DB Floor Press (5R/5L – hold one arm extended while other presses) 5-7 Strict Pull-ups (weighted if able) 5