170221 More Kettle Bell!


A short WOD to get us into the week and prep our bodies for the evil that will be unleashed in the CrossFit Open 17.1 WOD release!

Jared – ACF

A. Warmup
Scap smashing!

B. Progressive Model

Front Squat
4@65% ,4@70%,4@75%, 3@80%,3×2@85%

15 – 12 – 9
KB Snatches 53/35
SA Kettlebell OHS
Row for Cals

Big Dawg
KB Snatches 70/53
SA Kettlebell OHS
Bar Muscle Up

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