Workout 4

Strength/Skill

1a) Kettlebell Shoulder Press – 5 sets of 5 reps (per side), same weight as last week. Rest 60sec.
1b) Goblet Walking Lunges – 5 sets of 8 reps, same weight as last week. Rest 60 sec.

Conditioning
Complete as many reps as possible in 3 rds of:
1:00 Goblet Squats (same weight as used for lunges)
1:00 Jumping Pullups
1:00 Burpees
Rest 1 minute

Kettlebell Press - http://www.youtube.com/watch?v=kdPSGNnzqJs
Goblet Lunges - http://www.youtube.com/watch?v=e4zZ6DQP5BI
Goblet Squats - http://www.youtube.com/watch?v=QrVgpDOLlgM&feature=related
Jumping Pullups - http://media.crossfit.com/cf-video/jumping-pull-ups.wmv
Burpees - http://media.crossfit.com/cf-video/CrossFit_Burpees.wmv