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CrossFit Ktown – CrossFit

FX A: Hang Power Snatch (2-2-2-2-2 slow build)

Immediately following each set perform 6 Russian KBS HAP + 5 depth drops from 12″.

SP A: Metcon (Weight)

Build to heavy single of snatch complex:

1 snatch high pull

1 hang snatch

1 OHS

B: Metcon (4 Rounds for distance)

Running clock (Aerobic, sustainable effort):

0:00-6:00:

12-9-6 bar-facing burpees

12-9-6 push press 95/65lbs

Max meter row in remaining time

6:00-8:00 REST

8:00-14:00:

12-9-6 burpees over the bar

12-9-6 PC+PP 115/75lbs

Max meter row in remaining time

14:00-16:00 REST

16:00-22:00:

12-9-6 burpees

12-9-6 PC 135/95lbs

Max meter row in remaining time

22:00-24:00 REST

24:00-30:00:

Max meter row

All efforts paced and sustainable. Learn about yourself here!

By | 2018-11-04T16:30:32+00:00 November 4th, 2018|WODS|0 Comments

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