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Friday

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Friday


CrossFit Ktown – CrossFit

A: Back Squat (5×2@70% Speed Squats (load slow and explode up))

B: Metcon (No Measure)

Row 2k @ z1

3 rounds:

10 heavy KB windmills/arm

10 weighted back extensions

Row 2k @ z1

3 rounds:

:45 – 1:00 front leaning rest in rings

3-5 wall walks

*If competing in the Morning, Noon and Night Throwdown, you may sub the above movements for skill work for the competition

By | 2015-01-22T21:26:13+00:00 January 22nd, 2015|WODS|0 Comments

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