WOD: Kettlebell Snatch, Pull-Up
Alternate right and left arms and then hit the pull-up bar for 21-15-9 reps. Watch the video here. This will be a quick work-out, so plan for some cardio after cooling down. Give yourself 5 minutes then start a 1-mile row or run for time.
This was a totally new movement and I was happy to try it out! Watched a couple of videos showing different things, but I will trust the CrossFit.com video. Getting the right grip on the KB and locking out at the top were crucial to avoiding forearm pain from an uncontrolled swinging kb.