5 rounds of 20 seconds work/20 seconds work/20 seconds rest.

Use the Gym Boss Timer

Do 20 seconds of work on each side, then take 20 seconds rest between stations.  Do 5 rounds with out stopping.

Do 40 seconds of staight work on the sit ups, plank/walkout/evil wheel station.

Here’s the circuit:

  • 1 kettlebell racked squat L/R
  • 1 arm row L/R
  • Sit ups (slowly)
  • Snatches L/R
  • 1 arm clean and press L/R
  • Plank, walkouts or evil wheel (take your pick)

If you are interested in dropping in on a class, but do not have the necessary skills needed to do so, we will be holding our monthly Intro to CrossFit Class on Saturday, May 10.  Get some of the best kettlebell instruction available on the East Coast for a measly $25.  We’ll only be taking advanced sign ups. Go here to sign up.

Go here to sign up for our Summer Training Program.