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Friday

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Friday


CrossFit Ktown – CrossFit

A): Front Squat (EMOM 20 – 1 @ 80-85%)

SP B): Metcon (AMRAP – Rounds and Reps)

AMRAP 12 min:

3 power snatches 70%

6 PC+PJ

9 C2B

54 DU

FX B): Metcon (AMRAP – Rounds and Reps)

AMRAP 12 min:

3 S2OH moderately heavy

6 DL

9 pull-ups

54 single unders

XTRA): Metcon (No Measure)

– FLR on rings – 1 max effort

rest as needed

– 500m row time trial

By | 2015-12-03T21:29:41+00:00 December 3rd, 2015|WODS|0 Comments

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