Photo Credit: Angela Clancy

"Swing or Bust!"

150 Kettlebell Swings

Every time the kettlebell stops swinging go and do 20 Burpee to Bar and then pick up where you left off (NO LOOPHOLES. The KB stops motion = burpees)

Choose the loading on the bell

An absolute zinger on the rooftop today to round out 2019!!
This workout is almost a right of passage like doing "Fran", "Cindy", or "Murph". This workout right here embodies what capacity really is.
The task is quite simple. Start swinging the bell and just keep it moving!! This is a great chance to see just how many swings you can get in a row. Really test your limits and see how far you go. We have seen this done unbroken in the past so its not completely out of the realm of possibility. However should you need to stop use some of the burpees to catch your breath back so you can get back to the bell quicker. This is for total time after all.
Weight wise you choose your loading but it should feel "moderately heavy" (This means you can swing large numbers with great form but ultimately it will feel heavier than you want it to be about halfway in).
Hold the standards. Form is priority as always.
Scale as needed.
Stay Humble. Work Hard. Be Happy.

Post your TIME to complete 150 reps, plus how many PENALTIES you did, to Beyond The Whiteboard

CrossFit CBDs Christmas opening hours for 2019

WOD