Call Us Today! 865.591.8923 | 4432 Middlebrook PikeKnoxville, TN 37919|info@crossfitktown.com

Friday

Home/WODS/Friday

Friday


CrossFit Ktown – CrossFit

FX A): Metcon (Weight)

3 front squats + 1 S2OH

SP A): Metcon (Weight)

1 pause clean deadlift (2 count pause below knee) + 1 hang clean + 1 front squat + 1 jerk
Be sure to stay out over the bar on your clean deadlift and then pause for 2 seconds right below kneecaps. After the pause continue to stand up the clean deadlift and then go into your hang (above the knees) clean. Full clean.

B): Barraza (AMRAP – Rounds and Reps)

18 Minute AMRAP of:

200m Run

9 Deadlifts, 275#

6 Burpee Bar Muscle-ups
In honor of U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, CA, died on March 18, 2006
To learn more about Barraza click here
Women’s DL = 185lbs

Burpee MU scales to burpee jumping pull-up.

By | 2017-06-16T00:00:17+00:00 June 15th, 2017|WODS|0 Comments

Leave A Comment

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>