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CrossFit Ktown – CrossFit

A: Front Squat + Back Squat (6 sets of 2+4 @ 75-80% of FS max)

B: Metcon (5 Rounds for time)

Every 4 min for 5 sets:

10 DB cleans 50/35lbs

10 (total) DB lunges in place

150/120m row

CF Open standard for DB cleans.

GUT: Metcon (AMRAP – Rounds)

KB complex:

10 KB floor press

20 KB hollow flutter kicks

10 KB glute bridge press

20 KB hollow rocks


Light KB. Try to perform entire complex UB then rest.

By | 2018-11-18T18:32:17+00:00 November 18th, 2018|WODS|0 Comments

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