Mogadishu Mile

IC CrossFit – Boot Camp

Your KB is your ‘Ranger Buddy…..you cannot lose physical contact with it at any time. You may rest it on your body, or set it on the ground with one hand touching it, but do not let it go completely.

Metcon

4 Rounds for time of:

-19 Ground to Overhead Dumbbell or Kettlebell @53/35 (swing or snatch)

-19 Front Squats @53/35

-19 KB/DB push-ups (one hand on KB/DB left then right for a total of 38)

-400 m run with KB

Metcon (Time)

4 Rounds for time of:

-19 Ground to Overhead Dumbbell or Kettlebell @53/35 (swing or snatch)

-19 Front Squats @53/35

-19 KB/DB push-ups (one hand on KB/DB left then right for a total of 38)

-400 m run with KB

Teams of 2, rest as needed