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RFS CrossFit – CrossFit

HAPPY BIRTHDAY, MATTHEW JESTER!

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Metcon

30 MIN CAP

Feel: moving constantly with little rest

MLK (Time)

For Time

15 Turkish Get-Ups (alternating) (55/35)

Then, 1 Round of:

19 Pike Push-Ups (24/20 in box)

29 Burpees

Then 2 Rounds of:

19 Kettlebell Swings (55/35)

55 Hollow Rocks

Then, 1 Round of:

19 Goblet Squats (55/35)

63 Mountain Climbers

Then, 2 Rounds of:

19 Kettlebell Swings (55/35)

86 Air Squats

Finally, 3 Rounds of:

35 Sumo Deadlift High-Pulls (55/35)

39 Lying Toe Touches (alternating)
Many WODs have been created in tribute to MLK. This particular one was first posted by Coach Jk McLeod on Instagram (@coachjk_themusclefeed) after it was performed at The Workout Company Training Club (Bloomington, IL, USA) in 2017. Jk’s Instagram post did not specify an prescribed (Rx) weight but later confirmed to us that the prescribed weight (Rx) for the workout a single 53/35 lb kettlebell.

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