CrossFit Kinetics

Warm Up

5 Rounds
Run 200 M
20 Push Ups

Up and Under!
Warm Up: Footspeed Ladders, and hurdles

Power Cleans

3 rounds for time
100 ft Walking Lunges
50 Squats
25 Good Mornings

HRFC 2003. Can you name all these people?
Warm Up

Strength Work: Deadlift 3 RM

"Fran"
21-15-9
Thrusters 95 lbs
Pull-Ups

Lisa making a break for it.
Warm Up

Strength Work: Push Jerk

As many rounds as possible in 20 minutes of...
5 Power Cleans 135 lbs/ 95 lbs
10 Kettlebell Swings 1.5 pood

Halifax on 3....
Warm Up

Sprinting Drills

5 × 400 M
unlimited rest between attempts
If using a treadmill this is 0.25 miles.