By bendiablocf

Moxie Comp

Good luck to everyone competing at Moxie this weekend!

Mobility: Shoulder Mobility.

Skill Practice Warm Up: None

Workout: “Whiskey in a Jar” – In 11 minutes:

3 rope climbs* (Intermediate: 2, Novice: 6 rope lay downs)

Then max rounds of:

10 left hand kettlebell swings (Advanced: 53lbs, Intermediate*: 35lbs, Novice: 26lbs)

10 right hand kettlebell swings

10 kipping pull ups

60′ bear crawl

Scaling Guide: 3 – 7 rounds

*Women’s “As Prescribed” weights and reps (Rx)

Log your results online by clicking here.

Compare To: 2013 – 03 – 12

The post 140817 Sun – “Whiskey in a Jar” appeared first on Diablo CrossFit.


Share this post

Recent Posts