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CrossFit Ktown – CrossFit

A: Metcon (No Measure)

Coach-led shoulder and thoracic prep.

B: Metcon (Time)

For time (Competition):

1k row

4 bench press 225/125lbs

800m row

8 bench press 205/105lbs

600m row

12 bench press 185/85lbs

400m row

16 bench press 135/65lbs

200m row

A good bench press weight scale might be 155/135/115/95lbs for men and 95/85/75/65lbs for women.

GUT: Metcon (AMRAP – Rounds and Reps)


10 ring rows

20 hollow rocks

20 arch rocks

By | 2018-12-06T20:15:22+00:00 December 6th, 2018|WODS|0 Comments

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