CrossFit 213 Downtown Los Angeles WOD 7/6/15


5x8 Bench Press and Bent Over Rows w/Kettlebell in each hand

* alternate between the two, use about 65% of your BP 1rm and choose kettlebells that make 8 reps at a time very challenging


15 minute AMRAP:

start with 1 rep on each arm, add a rep each set.  Get to the highest number of reps you can in 15min.

  • Alternating Kettlebell Snatch from the floor (53/35)
  • Alternating 1-arm KB Swing
  • Alternating 1-arm Thruster