10/17/18
Crossfit RXD – Strength & Conditioning
Dork (Time)
6 rounds for time of:
60 Double Unders
30 Kettlebell Swings, 1.5/1 pood
15 Burpees
Scaling:
Reduce the reps and/or number of rounds in order to keep the volume manageable. Aim to complete the workout in less than 25 minutes.
Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.
He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.
He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.
To learn more about Dork click here
Intermediate Option
4 rounds for time of:
60 double-unders
30 kettlebell swings
15 burpees
Men: 53 lb. kettlebell
Women: 35 lb. kettlebell
Beginner Option
4 rounds for time of:
60 single-unders
20 kettlebell swings
10 burpees
Men: 35 lb. kettelbell
Women: 26 lb. kettlebell
Supplemental
Metcon (No Measure)
Emom 10 Minutes:
Odd – 5 Front Squats (70%)
Even – 5/3 Bar Muscle ups
