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Friday

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Friday


CrossFit Ktown – CrossFit

A: CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

FX A: CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

B: Metcon (Time)

Warm up to 80% of your back squat. Then…

8-7-6-5-4-3-2-1 for time –

Back squat

GHD sit-ups x2

DU x5

By | 2019-03-14T21:48:32+00:00 March 14th, 2019|WODS|0 Comments

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