**Saturday – April 9th**
Crossfit Cle – CrossFit
Working hard with those kettlebells! Don’t forget to log your results for the April challenge!
Partner MetCon
Metcon (Time)
For time:
90 seconds of double unders (working simultaneously)
20 wall climb (split working in turns)
90 seconds of double unders
50 toes to bar (split working in turns)
90 seconds of double unders
150 air squat (synchronized)
90 seconds of double unders
50 toes to bar
90 seconds of double unders
20 wall climb
90 seconds of double unders
*Lots of time doing double unders! This workout is for time, but it’s also for reps. Each set record your collective double unders or single unders completed. Add to a total for your team and put it in the notes!
**Rx+ if you (personally) cap out at 75 double unders in each 90 second window. If you have time left in the window, jump on the pullup bar and hang until it closes.
April Kettlebell Challenge
#1: Kettlebell Swing (100 reps unbroken)
Choose your weight wisely to give yourself the best chance of finishing, note your time if you kept it.
#2: Metcon (AMRAP – Rounds and Reps)
Tuesday MetCon:
7 minute AMRAP:
15 kettlebell swing 53/35#
100m kettlebell carry any way you like
5 kettlebell push press R/L
#3: Kettlebell Complex (5×5 R/L)
Perform a sequence of movements with a kettlebell/s.
1 arm KB swing and half rotation switch.
Learn the one arm swing and do 2×5 R/L
Learn the half rotation switch and do 3×5 single arm swings R/L with a triple switch (over, back and over again) between arms.
#4: Turkish Get Up (5×3 R/L)
Build up weight doing 3 reps in a row on one arm before switching arms.