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Friday


CrossFit Ktown – CrossFit

A): Split Squat (5-5-5-5-5 – ea leg)

B): Metcon (Time)

Using a rack (Competition):

30 back squats 235/155lbs

30 burpees

20 front squats 145/95lbs

20 burpees

10 OHS 95/65lbs

10 burpees

XTRA): Metcon (No Measure)

X1) GHD sit-ups: 3×20

X2) Hang from pull-up bar: 3×30 seconds

X3) Strict chin-ups: 1 set of 3-5 reps @ narrow, normal, and wide grip (total of 3 sets)

By | 2017-11-30T19:30:46+00:00 November 30th, 2017|WODS|0 Comments

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