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Monday

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Monday

CrossFit Ktown – CrossFit

A: Front Squat (5RM)

B: Metcon (4 Rounds for calories)

AMRAP 3:

21 OHS 95/65lbs

21 burpees over the erg

Max cal row

Rest 3 min

AMRAP 3:

18 OHS 115/80lbs

18 burpees over the erg

Max cal row

Rest 3 min

AMRAP 3:

15 OHS 135/95lbs

15 burpees over the erg

Max cal row

Rest 3 min

AMRAP 3:

12 OHS 155/105lbs

12 burpees over the erg

Max cal row

Other quick scales for OHS weight:

Male – 75/95/115/135

Female – 55/65/75/85

OR keep Rx weight and switch to front squat.

XTRA: Metcon (No Measure)

3 sets of 8-12 reps of bent arm ring fly

By | 2019-02-10T18:01:07+00:00 February 10th, 2019|WODS|0 Comments

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