Debbie getting instruction on the kipping pull up from Julie during her Intro Course. Debbie is one of 16 athletes to join CFW in last few weeks. We’d like to extend a big welcome to all our new members.
Jerk – Find your 1 rep max
- warm up thoroughly and don’t add more than 10 lbs at a time!
1 round, 20 reps of each for time…
- one arm kettlebell swings (10 left/10right) 12kg-m / 8kg-f
- pull ups
- hang clean (115lbs – m / 75lbs – f)
- GHD sit ups
- ring dips
- walking lunges (20 steps each leg – 40 total)
- knees to elbows
- back extensions
- push ups