6 rounds for time of:
60 Double Unders
30 American Kettlebell Swings, 24/16*
Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.
He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.
He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.
Note: My original plan was to substitute kettlebell snatches for American Swings because as an athlete, coach, RKC certified kettlebell instructor and faculty member at Wellspring School of Allied Health teaching exercise science I don’t like them and want them to go away permanently. HOWEVER, I don’t wield that kind of power and while not a huge part of the lexicon of CrossFit movements they are here to stay. All that said there are some considerations we should all be aware of instead of treating this movement as a non-technical throwaway.
Please check out these videos about the American Swing. The first by my first kettlebell instructor Jeff Martone giving some pretty awesome tips on how to properly perform this exercise and the second from CrossFit Invictus explaining prerequisite strength and mobility requirements associated with it.