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CrossFit Ktown – CrossFit

FX A): Metcon (Weight)

3 front squats + 1 S2OH

SP A): Metcon (Weight)

1 full clean + 2 front squats + 1 S2OH

B): Metcon (Weight)

Take A, add 10%, and perform 4×15 sec front rack hold. Work to create high tension through hips into torso into shoulders into the bar. Breathe into your steel cage!

C): Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
FX perform 15 pull-ups + 15 dips and 25 KBS 50/35lbs each round.

By | 2017-06-24T16:15:22+00:00 June 29th, 2017|WODS|0 Comments

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