A Kettlebell and a Partner

Body feels good. Worked out at 10am.


  • 10:00 BikeErg (4,902m)
  • 25 PVC Passes


  • Wrist Warm-up
  • 8:00 EMOM (alt)
    • 10 Shoulder I-Y (red)
    • 30s Handstand 90° Hover
  • 5 Kick-ups (bad leg)
  • 5 Kick-ups (good leg)
  • 2×5 Kick-ups (balance)

An extra round of each movement in that EMOM from a month ago. Much better with the hover, but that’s still a brutal combination on the shoulders. Started doing my balance kick-ups out on the open floor.


I did 8 kettlebell swings, 8 clean and jerks, 10 air squats, and 6 overhead lunges to get a feel for it.

30:00 AMRAP (Partner)

  • 80 H2H KBS (53/35#)
  • 60 Single Arm C&J (53/35#)
  • 80 T2B
  • 60 Goblet Squat (53/35#)
  • 80 Single Arm OH Lunge (53/35#)

Brandi used a DB for the C&J and did weighted V-ups instead of T2B. We did 20 each on the swings and 10 each everywhere else. I was really happy to get all of my toes to bar sets unbroken (wore grips). She went first and we got through 2+49.


3 Sets

  • 10 Seated Cable Row (double handle, 126#)
  • 10/10 Tricep Kickbacks (25# DB)
  • 10 DB Fly (40# DBs)

I think I could really feel all of yesterday’s burpees in the front of my shoulders when doing the fly.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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