kettlebell swing Archives | CrossFit Old 4th Ward

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Skill 

Kettlebell swing

Handstand

Russian Lunge 

Rack jerk

WOD

500m row

15 chest to bar pull ups 

15 strict ring dips

15 lunges 45/25 (ea leg)

15 kettlebell swings 70/53

15 toes to bar

15 sumo deadlift high pull 

500m row