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Friday

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Friday


CrossFit Ktown – CrossFit

A): Back Squat (EMOM 10 – 2 FS + 2 BS @ 70% of FS)

B): Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
Women @ 55lbs.

Function does 75 alt. DB snatches.

C): Metcon (AMRAP – Rounds)

EMOM 10 –

5 pull-ups

10 push-ups

15 air squats
May scale to 4-8-12 or 3-6-9.

Score is total number of rounds completed in each minute’s allotment.

XTRA): Metcon (No Measure)

Bike: 30 sec hard, 30 sec slow spin, x15

then

Bike: 5 min cool down

By | 2015-11-05T20:42:46+00:00 November 5th, 2015|WODS|0 Comments

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