CrossFit WOD, April 30, 2018

Kettlebell Hell

Warm-up
3rds
20-40 DU or SU
:30 Squat hold
10 Kipping glides
5 Push-up

Mobility
:30 Banded hips
:30 Rock backs (Frog like and rock back and forth butt to heels
x3

Weightlifting
MOD (15:00 Time Cap)
Back Squat (3-3-3-AMRAP Across)
75%
Score AMRAP

Metcon
Kettlebell Hell (AMRAP – Reps)
4 Rounds
1:00 RKB
1:00 SDHP
1:00 Around body
1:00 Single Leg Deadlift
Alternate switch hands at top
1:00 Rest
53#/35#
Rx+ 70/53