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Monday

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Monday

CrossFit Ktown – CrossFit

FX A: Sumo Deadlift (1 rep every 45 sec @ 85% for 12 sets – tempo: 20X1)

Heavier than 12/18/17.

SP A: Power Clean + Split Jerk (1 rep every 45 sec @ ~85% for 12 sets)

Heavier than 12/18/17.

B: Metcon (4 Rounds for reps)

11.5 intervals (Competition):

AMRAP 5 –

5 power cleans 145/100lbs

10 T2B

15 wall balls 20/14lbs

Rest 2 min. 4 rounds.
Fx scale PC to DL.

Begin with barbell each new 5 min.

By | 2018-01-08T07:00:30+00:00 January 7th, 2018|WODS|0 Comments

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