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Friday

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Friday

CrossFit Ktown – CrossFit

A): Back Squat (EMOM 6: 3 squats @ 50-60%, speed focus)

SP B): Squat Clean Thruster (10 min to build to 1RM)

FX B): Thruster (10 min to build to 1RM from rack)

C): Metcon (Weight)

1 squat clean thruster @ 70% every 30 sec for 6 min

or

1 thruster from the rack @ 70% every 30 seconds for 6 min

D): Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
10 min cap

By | 2016-01-21T17:26:26+00:00 January 21st, 2016|WODS|0 Comments

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