The workout is short, just 12 minutes AMRAP, that’s all you need to walk away feeling like you accomplished something today.
Start with a full body warm-up. Perform some light barbell cleans, kettlebell jerks, and kettlebell swings. Find about 60% to 70% of your 1RM on the barbell and kettlebell. Or use the following Rx if you don’t know or don’t want to find it:
- 60kg/132lbs barbell
- 32kg/70.5lbs kettlebell
The rep scheme is:
- 2 barbell cleans + squat
- 2 dead swing clean + jerk on each side
- 4 kettlebell single-arm swings on each side
12 minutes AMRAP
The single arm swings are not something that is seen a lot in CrossFit. It’s such a great exercise, especially with heavy weight, the torque requires full core activation and resistance, i.e. great to work the core.