This kettlebell WOD has three tasks, two six minute AMRAP and one 12 round task for time. The first AMRAP is chosen to also warm-up a bit better for what’s to come. The second task is explosiveness, stability, flexibility and strength. The final task is a total cardio blast!

Task 1
Single Arm Kettlebell Swings
6 minute AMRAP

Task 2
Kettlebell Clean and Jerk into Overhead Reverse Lunge
6 minute AMRAP
Double Kettlebell

Task 3
Working with a partner, 3.1 + 3.2 equals one round.

Task 3.1

  • 2 Gorilla Cleans
  • 4 Half Snatches
  • 6 Squat Thrusters

Task 3.2
12 CrossFit Burpees

12 Rounds FOR TIME
Double Kettlebell


Download the free PDF with movement standards, rest time, exercise details, recommended weight, partner work explained, and easy to print details of the workout.

If you missed the video at the top, check it out here.

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