Kettlebells

CrossFit Open WOD 12.3 AMRAP 18 15 Box Jump (24/20) 12 Push Press (115/75) 9 T2B “No general can fight his battles alone. He must

*Only 3 days before the Row Clinic! Partner AMRAP 10 Alternate 100m Sled Pulls (2/1) *Rest 2mins Partner AMRAP 10 P1 – Row 20 Calories

*Want to row better, faster or stronger? Sign up for our Row Clinic! DL – 5×3 (by feel) Then, “Helen” 3rds for time Run 400m

This Saturday is the GCF Rowing Clinic – sign up now, row more efficiently! Congrats to GCF athletes Kristen (on her first Oly meet) &

*Good luck this Sunday to Kristen at the Port St. Lucie Oly Meet & Siiri and Gina at the CrossFit Prophecy competition!!! Kick some butt

Push Press – 7×3 @80-85% of 3RM Then, For time 5, 4, 3, 2, 1 – Muscle-ups 30 Double Unders after each set “To think

Team WOD! (2 or 3ppl) For time 150 Barbell Lunge Steps (95/65) 2 – 200ft Sled Push (4/3 – 2 per partner before moving on)

CrossFit Open WOD 13.4 AMRAP 7 3, 6, 9, 12, 15… CL/J (135/95) T2B Then, 10rds – 30sec ON/30sec OFF – Weighted Planks (45/25) “It

BSQ – 3×3 @75-85% Then, For time 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 OHSQ (115/75) *100m Run after each set “If

***Best of luck in school Kenny, GCF won’t be the same without you!!! FSQ 3×10 @60-65% Then, 3rds for time Run 400m 20 C2B “Two