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CrossFit Ktown – CrossFit

A1): Back Squat (50%x3, 60%x3, 70%x2, 80%x2, 90%x1)

A2): Pull-ups (5×7-14 UB kipping pull-ups – no tears!)

B): Metcon (Weight)

7RNFT (practice):

7-14 UB WB 30/20lb

7-14 UB dips

7 BB or ab wheel roll outs

Strive for UB. Scale as needed to hit at least 7 reps UB on WB and dips. Rest as needed. Score is WB weight. Note total reps.

By | 2017-08-06T19:15:29+00:00 August 6th, 2017|WODS|0 Comments

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