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#CrossFit #Hackney #WOD 30/07/2013 #withmomentum

Posted 30th July 2013 by Josh Schouten

Warm-up:

A-1 KB Swings 3 x 15reps
A-2 KB Single Arm Swings 3 x 10ea arm

Skills:

KB Turkish Get-Ups
KB Clean
KB Snatch

MT_KettleBells

Capacity 1:

Set the clock to 15minutes (10rounds).  AMRAP :60sec and rest :30sec
– 2 R-Hand KB Snatches
– 2 R-Hand KB Cleans
– 2 R-Hand Front Rack Squats
– 2 L-Hand KB Snatches
– 2 L-Hand KB Cleans
– 2 L-Hand Front Rack Squats

* each consecutive round continues on from the previous round

Capacity 2:

In teams of 2 perform
6 x 100m shuttle each
*P1 runs while P2 rest