CrossFit 4740 – CrossFit
Warm-up (No Measure)
60 sec on a machine of your choice (gradually increase intensity each round)
5 x Single Arm KB Deadlifts (each arm)
4 x Single Arm Russian KB Swings (each arm)
3 x Single Arm KB Cleans (each arm)
2 x KB Windmills (each arm)
1 x KB Turkish Get Up (each arm)
5 rounds for time:
15 Kettlebell Swings (24/16kg)
Long and steady workout today
As always in this Open period, you have two options for today: either cruise through the work and save your best efforts for the Open, or, go hard and crush it!
If you are taking it easy, run at a conversational pace, and move smoothly on your reps. You could even scale the KB swings back to a Russian swing if you wish
This workout can also be very intense: run fast, and move with purpose in your reps!