Warm-up : “KettleBear” (16 kgs, as Rx’d : 55 lbs/35 lbs)

Without putting down the Kettlebell, perform:

Deadlift left
Clean left
Front Squat left
Push-Jerk left
Overhead Squat left
Deadlift right
Clean right
Front Squat right
Push Jerk right
Overhead squat right

That is ONE rep. A momentary touch on the second DL is acceptable. Resting the KB on the floor is a miss, and the rep must be repeated.

Source : http://www.crossfiteastbay.com/

WOD : “Crazy Kettlebells”

– 5 Turkish Get-Ups L/R
– 10 Push Ups
– 20 1 Arm Swings L/R
– 30 American Swings
– 20 1 Arm Swings L/R
– 10 Push Ups
– 5 TGU’s L/R

Source : http://www.crossfitfsf.com/

Time : 9’08