Crossfit RXD – Strength & Conditioning

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Dork (Time)

6 rounds for time of:

60 Double Unders

30 Kettlebell Swings, 1.5/1 pood

15 Burpees


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


Metcon (No Measure)

Emom 10 Minutes:

Odd – 5 Front Squats (70%)

Even – 5/3 Bar Muscle ups

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