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CrossFit Ktown – CrossFit

SP A): Overhead Squat (in 4-6 sets build to tough single)

FX A): Goblet Squat (in 4-6 sets build to tough set of 5)

B1): Back Squat (3 sets of 5 @ 33X1)

3 second negative

3 second pause

fast up

1 second pause at top

B2): Standing DB External Rotation (3×8-12 @ light weight)

B3): L-hang (3 sets of max effort)

accumulate at least 20 sec per set

C): Metcon (Time)

10 KBS moderate

10 BJ 24/20″

21 second bike AFAP

walk rest 2-3 min, x3-4
time is slowest round

By | 2015-09-20T20:47:38+00:00 September 20th, 2015|WODS|0 Comments

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