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)

EMOM 10: 2 S2OH, building

SP A): Power Clean + Split Jerk (EMOM 10: 1+1, building (use default jerk))

B): Metcon (AMRAP – Rounds)

5 rounds of 3 min on, 1 min off:

5 single arm DB PP each arm (50/35lbs)

10 sit-ups

15 air squats

Begin each round where you left off in the previous round. Score is total WHOLE rounds.

XTRA): Metcon (4 Rounds for time)

The Kili crew has gained about 10,000 vertical feet in the past few days, so here’s a chance for you to gain some!

Slow walk to bottom of hill, run up. x4

Score is time to run up the hill (bottom to garage door) each round.

By | 2017-06-25T13:15:30+00:00 July 6th, 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>