MONDAY 131021 

One Round For Time:

Run 400 Meters
21, 15, 9 Repetitions of:
Kettlebell Swing
Pull-up
Run 400 Meters
21, 15, 9 Repetitions of:
Squat
Push-up
Run 400 Meters

Note: Weight on the Kettlebell Swing is 53lb. for men and 35lb. for women. This is a twist on an old-school CrossFit workout and it’s gonna’ be a good one!

Greg Amundson – CrossFit For Hope

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“Going from 49 to 50 pull-ups isn’t as big as going from zero to one,” said Greg Amundson, also of the CrossFit Foundation. “Back home, everyone has a head start. Here, we’re going from zero to one.” – Greg Amundson, CrossFit Journal Article on Kenya

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