60 Double Unders
30 Kettlebell Swings, 1.5/1 pood
15 Burpees
Scaling:
Reduce the reps and/or number of rounds in order to keep the volume manageable. Aim to complete the workout in less than 25 minutes.
Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.
He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.
He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.
Even : 200m run
8/6 cal bike
I0 t2b or knee raises
12 ball slams
5 rounds each
Partner 1 cycles through movements while
Partner 2 rests then they switch
2×3 @ 84%
2×2 @ 90%
150 Double Unders
10 Rounds of "Cindy"
**RX+ = C2B (ONLY IF YOU CAN DO ALL ROUNDS OF C2B UNBROKEN)
1 round of Cindy =
5 pull ups
10 push ups
15 air squats
Goal – 20:00
Cap – 30:00
Even = 7/5 up downs + 2/1 shuttle sprints
*Up downs are no push up burpees
Score is total cals on bike
10 push ups
15 air squats
200m run
Run is worth 2 reps (1 out/1 in)
1 Hang Clean
1 Front Squat
1 Jerk
1 Hang Cluster
**Unbroken
**Build to Heavy as Possible
30 Burpees
30 Clean and Jerk (115/75)
30 Burpees
30 Clean and Jerk (135/95)
RDL 5×10
**superset these
**straight from bench to RDL, then rest 2 minutes
1 minute hang db snatch (50/35)
1 min cal bike
1 min rest
Score is total reps each round
10 barbell curls
10 bench press
No rest between hip bridges & knees out
Choose a challenging weight on curls and bench
1:00 db hang clean & jerk
1:00 bike
1:00 rest
20 Doubles, 2 Bar MU
20 Doubles, 3 Bar MU
….
Score total MU
Sub C2B
21 Power Cleans (155/110)
400m Med Ball Carry (20/14)
21 Burpee Box Jump Overs (24/20)
Goal – 10:00
Cap – 15:00
150/100 Cal Bike
100 Hang Power Snatch (115/75)
80 OHS
60 Squat Snatch
Cap – 30:00