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Friday

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Friday

CrossFit Ktown – CrossFit

SP A): Clean and Jerk (1RM – MAX DAY!)

FX A): Deadlift (if you missed earlier, 1RM)

If you did the 1RM, either do heavy DB CJ set of 3 or work your deadlift at lower percentage.

B): Ghost (3 Rounds for reps)

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

By | 2015-10-31T00:44:39+00:00 October 29th, 2015|WODS|0 Comments

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