CROSSFIT

“BE ONE WITH THE BELL”

For Time:
100x KB front rack walking lunges
75x double unders
50x air squats
25x pull-ups
50x push-ups
75x sit-ups
100x KB frontrack Squats

Men use a 20kg kettlebell, women use a 16kg kettlebell.

WEIGHTLIFTING

Clean & Jerk

GYMNASTICS

Technique: Rope climbs
Strength: Grip and pull