CrossFit Class 10/16

Dork

6 rounds for time of:

60 double-unders

30 kettlebell swings

15 burpees

Men: 1.5-pood kettlebell

Women: 1-pood kettlebell

3 sets of

8 – 12 DB Bench Press

8 – 12 Close Grip Push Up or Bar Dips

8 – 12 Overhead Band Tricep Ext.

3 sets of

8-12 DB Row (Internal Torque)

8-12 DB Pull Over

8-12 Biceps Curl

Alt w/ a partner for 16 Minutes

6 DB Thrusters

12/8 Calorie Row