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CrossFit Ktown – CrossFit

A1: Front Rack Lunge (5×5 ea leg, walking, preferably from floor)

A2: GHD Hip Extensions (5×12 controlled)

B: The Lyon (Time)

5 rounds, each for time of:

165-lb. squat cleans, 7 reps

165-lb. shoulder-to-overheads, 7 reps

7 burpee chest-to-bar pull-ups

Rest 2 minutes between rounds.

Ideally, use a pull-up bar that is 6 inches above your max reach when standing.

Post time for each round to comments.
Female weight 115lbs. A good BB weight scale would be ~60% of max CJ.

FX may use DB for hang squat clean and S2OH.

Scale burpee C2B to burpee pull-ups or burpee jumping pull-ups.

By | 2018-01-04T17:30:44+00:00 January 4th, 2018|WODS|0 Comments

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