Weighted Pull Up 3-3-3-3-3 & AMRAP 16 mins w/ Buy-in: Rows, Push-Ups, Kettlebell Swings and Sit-ups

SnoRidge CrossFit_KB SwingWeighted Pull Up 3-3-3-3-3

Weighted Pull-up 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

AMRAP 16 mins w/ Buy-in: Rows, Push-Ups, Kettlebell Swings and Sit-ups

In 16 mins do:
Row 2000m
then in the remaining time, AMRAP of:
15 Hand Release Push-Ups
15 Kettlebell Swings (53#/35#)
15 AbMat Sit-ups

BTWB  

Photo by @robcwilson

Behind the Scenes: CrossFit Mayhem Freedom, Part 3

Holiday Hours:

Christmas Week:

  • 12/23: TBD – Friday limited hours; “12 WOD’s of Christmas” annual workout
  • 12/24: Closed Saturday for Christmas Eve

New Year’s Week:

  • 12/30: TBD – Friday limited hours
  • 12/31: Closed Saturday for New Year’s Eve

Results

Results cont