21-15-9 rep scheme is usually a workout that is done around 10 minutes or less. Well, at least that’s the goal for WODs such as “Fran” but throw 50 air squats in there with heavier Rx weight and you’ve got yourself a strength day/met con that will most likely take more than 10 minutes.
Our KBellers got a chance to work on their double unders as the CrossFit Kettlebell program is not just about swinging kettlebells. Pair double unders up with knees-to-elbows and that’s a serious abdominal workout!!
KB Class WOD:
4 rounds:
12 American swings
20 Knees-to-elbows
30 double unders, or 90 singles
CF Class WOD:
For time:
225/155 pound Deadlift, 21 reps
50 Squats
135/95 pound Push press, 21 reps
225/155 pound Deadlift, 15 reps
50 Squats
135/95 pound Push press, 15 reps
225/155 pound Deadlift, 9 reps
50 Squats
135/95 pound Push press, 9 reps
