“Rum Swizzle”

CrossFit Kennett Square – CrossFit

Delta

Rum Swizzle (AMRAP – Rounds and Reps)

9 min AMRAP

200m Run

9 Push Press (95/65)

Substitutions

Push Press: Dumbbell (1 or 2) / Kettlebell (1 or 2) / Odd Object

Gymnastics

Every :50 for 6 Rounds (5 minute clock)

Up to 8 Unbroken Kipping Pull-ups or 5 Unbroken Strict Pull-ups

Sub Bent Over Rows with Bar, Dumbbell, KB if no pull-up bar (up to 8)

Warm-up

1)

100m Run

20 Swimmer’s Hugs

20 Alligator Claps

5)

2x

100m Run

5 Push Press

Cool-Down

:30 Reach Through (ea)

:30 Child’s Pose