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CrossFit Ktown – CrossFit

A1: Double KB Front Rack Cossack Squat (5×5 ea leg)

Score total KB weight.

A2: Dips (5×5-10)

B: Metcon (Time)

2017 Year of the Fire Rooster:

20 rounds for time of

1 CJ or DL @ 80%

7 WB 30/20lbs

XTRA: Metcon (Weight)


12 sec contralateral glute bridge ea side

8 bottoms up KB windmill ea side

By | 2017-12-28T20:16:01+00:00 December 28th, 2017|WODS|0 Comments

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