Strength/ Skill



a) Front Squat @ 80-85% 1RM


b) KB Deadlift Swing


*All sets of front Squat same across at 80-85% 1RM. Go heavy on the KB swings

Superset means do 1 set of front Squat then 1 set of KB Deadlift Swing. Alternate through with rest as needed



CrossFit BURN- The Kettlebell


4 Rounds

20 Plank KB Drag

20 Single Alt Leg Glute Bridge w/ KB Pull Over

20 Kettlebell Swing

400 m Kettlebell Run

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