Cho To-Go
January 19, 2021
Ketty
January 20, 2021

CrossFit Rome – CrossFit Masters

Ketty Masters (AMRAP – Rounds and Reps)

18 Minute AMRAP

300 Meter Run/Walk

16 Kettlebell Swings

16 Air Squats
ALTERNATIVE OPTION:

300 Meter Run/Walk

8 Kettlebell Swings

8 Air Squats

## DESCRIPTION

* This longer conditioning piece resembles the format of the benchmark workout “Kelly”

* Since we are using a kettlebell instead of a wallball, we’ll call it “Ketty”

* We are looking to complete 3-6 Rounds

## KETTLEBELL SWINGS

* These swings finish all the way overhead if possible

* Choose a weight that allows you to clear this station in 1-2 sets

## AIR SQUATS

* Working on depth and technique here. This can be to a target or a sit to stand if needed.