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CrossFit Ktown – CrossFit

A: Metcon (AMRAP – Reps)

Every 20 seconds for 8 total minutes:

A – 1 strict C2B pull-up, weighted if possible

B – 1 strict dip – weighted if possible

Scale to toughest jumping pull-up and dip w/ 3 second negative.

B: Metcon (4 Rounds for reps)

AMRAP 4:

30 BJO 24/20″

15 bar-facing burpees

Row cal remaining time

2 min rest

AMRAP 8:

50 Wall balls 20/14lbs

25 KB snatch R 50/35lbs

25 KB snatch L

DU in remaining time

4 min rest

AMRAP 8:

16 pull-ups

16 lunges in place

16 S2OH 75/55lbs

16 lunges in place

6 min rest

AMRAP 4:

30 BJO 24/20″

15 bar-facing burpees

Row cal remaining time
AMRAP 1/2/4 score row/DU/row reps only. AMRAP 3 score total reps (1 round = 64).

XTRA: Metcon (No Measure)

X1 – Lu raise – 3×16 light

X2 – Cuban press – 3×8 light

X3 – Single arm scap push-up – 3×8 ea (slow and controlled)

By | 2019-01-13T16:30:51+00:00 January 13th, 2019|WODS|0 Comments

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