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Monday

CrossFit Ktown – CrossFit

SP A): Overhead Squat (quick build to a heavy single in 4-6 sets)

FX A): Goblet Squat (quick build to a heavy triple in 4-6 sets)

B): Back Squat (3×5 heavier than last week)

C): Metcon (Time)

12 alt. pistols (lateral box step-ups scale)

12 DB squat cleans heavy

30 DU/SU

rest 2-3 min, x3-4

– score is slowest round

XTRA): Metcon (4 Rounds for time)

500m row @ 90% of best, walk rest 3 min, x4

By | 2015-10-12T13:42:37+00:00 October 11th, 2015|WODS|0 Comments

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