CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. +852 6413-9938)
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September 18, 2017

17/9/2017

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​A. Warm Up
Coaches Choice followed by an empty bar set on your Back Squat
Cap this at 15 minutes!

Scoring: Not Scored

B. For Time: Back Squats
For Time:
  1. 10 Back Squats @ 60%
  2. Rest for 1 minute
  3. 10 Back Squats @ 60%
  4. Rest for 1 minute
  5. 10 Back Squats @ 60%
  6. Rest for 1 minute
  7. 10 Back Squats @ 60%
  8. Rest for 1 minute
  9. 10 Back Squats @ 60%

Time Cap: 10 minutes

C. For Time: Farmers Walks, One Arm Kettlebell Cleans, Single Arm Kettlebell Thrusters, and more
2 Rounds For Time:
  1. Farmers Walk 120 meters @ 24/16 lbs
  2. 10 One Arm Kettlebell Cleans @ 24/16 kg
  3. 10 Single Arm Kettlebell Thrusters @ 24/16 kg
  4. 10 Kettlebell One-Arm Overhead Walking Lunge Steps @ 24/16 kg
  5. 10 One Arm Russian Kettlebell Swings @ 24/16 kg
  6. Farmers Walk 120 meters @ 24/16 kg
  7. 10 One Arm Kettlebell Cleans @ 24/16 kg
  8. 10 Single Arm Kettlebell Thrusters @ 24/16 kg
  9. 10 Kettlebell One-Arm Overhead Walking Lunge Steps @ 24/16 kg
  10. 10 One Arm Russian Kettlebell Swings @ 24/16 kg

Time Cap: 20 minutes
Coach's Notes:
2 rounds of the whole complex!!!
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