3 Rounds For Time:
20 Pull-ups
25 KB Swings (53/35)
30 Walking Lunges
*The Pull-ups are any style you prefer (Kipping, Butterfly, etc...), as long as the chin is OVER the bar. KB Swings are all the way overhead, with the Kettlebell's bottom facing the ceiling, and a part of your ear showing in front of your arms at lockout. Games Group athletes, your extra work is below.
**There is a sign up sheet for the CrossFit Hydro Thanksgiving Feast (I just made that name up... yeah... pretty sweet right!) on the white board. It will be on Sunday, November 25th, so if you can make it, and you would like to bring a dish, SIGN UP! :-)**
"Forging Elite Fitness In Midtown Omaha"
11 comments:
2 rounds +7 kipping pull-ups (red band)
(35# kettle bell)
9:23 rxd
145# tall clean
255# fr sq (damn IT Bands)
18 ring muscle ups
Crystal help!
JK
DNF 22 Walking Lunges short
53# with blue band kipping
2 rounds + 15 pull ups rx'd
dave
11:53
Strict pull-ups with blue band then added red band in 3rd round
35# then 26# in 3rd round
6:49 Rx'd.
175# high clean/jerk
215# fr. sq.
42 pistols
10:21 Rx
110# high clean
150# Front squat
30 HSPU w/kip
2 2/3 rounds + 13 lunges. Blue band Should have used a stronger band.
11:20 - red+purple band for PU
Strength work
138# FS 4reps x 3
78# little snatch (no idea what that is called)
12 HSPU
11:20 red+purple banded pull-ups
little clean and press**
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