5 rounds for time of:
21 Barbell Turkish Get Ups, 45 lbs
Run, 400 m
Oh boy this is a doozy, Women Rx: 33lbs barbell.
Competition: 33lbs barbell.
Performance: 26/17 lb kettlebell 15 reps/rd.
Fitness: 15/10 lb dumbbell, 15 reps/rd, 200m run
CrossFit Training Camp:
Front Squat 5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets.
Complete as many rounds as possible in 10 mins of:
5 Goblet Squats, 35/26 lbs
7 Kettlebell Swings, 35/26 lbs
3 Rope Climb (from ground to standing)s
Prowler Push High, 90/50 lbs, 50 ft
Prowler Push Low, 90/50 lbs, 50 ft
If you can climb a rope, just do 1 rope climb. If many people in a class, have people start at different stations, or consider doing a partner/team workout, one person working at a station at a time. Goblet squat and kb swing weight should be pretty light, scale appropriately.