Kettlebell

“KB Barbed Wire”

4 Rounds:

400 Meter Run

20 Goblet squats

30 Push-ups

40 AbMat Sit-Ups

50 Kb swings

Team

“Barbed Wire”

4 Rounds: (conga line style, teams of 4)

400 Meter Run

20 Pull-ups

30 Push-ups

40 AbMat Sit-Ups

50 Air Squats

Performing a variation of the CrossFit Benchmark “Barbara” today, adding a run and removing one round and the rest between rounds. With this being a longer workout, we want to ensure that we are athletes are completing the appropriate volume. Bringing down the total number of rounds to 3 or reducing the reps are options to tailor this workout to specific individuals. If unable to run, complete a 500/400 meter row.

(ComptrainClass 7.28.18)