Tuesday 161206

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Complete 10 rounds for time of:

8 Alternating Kettlebell Snatch, 70#/55#

Shuttle Sprint (32′ out, 32′ back)



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That right there is Elina and Jill (who is Yasi and Jorge’s sister-in-law). They met each other, and minutes later played in a doubles tennis tournament in the 7.0 USDA Women’s Ranking Group. They won. They CrossFit. Hmmmm. Way to go ladies!!

Lift Something Heavy and Sprint!

It doesn’t have to be fancy to be effective. We try to be a creative as possible without being ridiculous when writing our workouts, but the reality is that lifting a heavy object a bunch of times with some red-line sprints in between in a potent combination. Today we abandon everything but the basics. 

Heavy kettlebell snatches and shuttle sprints. The numbers are low on the snatches for each round – 4 with each arm – so you should be able to keep it together. The sprints for this workout are the variable. If you jog them, you’ll get what you get. If you get after them, you’ll get what you need. It comes down to your choice, but our vote is to really push the sprints today. Run hard and run fast. Don’t just worry about the KB snatch. In today’s couplet, the sprint is where you’ll make you money!

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