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CrossFit Ktown – CrossFit

A: Snatch (Every 2:30 for 5 sets, building…)

Power snatch + below the knee power snatch + hip pocket squat snatch

B: Double KB Front Rack Reverse Lunges (Every 2:30 for 4 sets perform 30 sec walking lunge)

C: Metcon (AMRAP – Rounds)

5-7 sets w/ 15 min cap:

4 alt HAP DB power snatch

8 burpee BJO 24/20″

45 sec FLR on rings

30 sec rest

By | 2019-01-06T19:30:49+00:00 January 10th, 2019|WODS|0 Comments

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