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Monday


CrossFit Ktown – CrossFit

SP A): Overhead Squat (build to 1RM)

FX A): Overhead Walking Lunges (build to a heavy set of 6 total)

B): Back Squat (3 sets of 2, all @ same weight)

C): Metcon (Calories)

Bike 1 min @ 70%

Walk rest ~2 min

Bike 1 min @ 80%

Walk rest ~2 min

Bike 1 min @ 90%

Walk rest ~3 min

Bike 1 min all out

Walk/bike/row cool down ~3 min

– score total calories on final minute

XTRA): Metcon (No Measure)

EMOM 10 min: perform 1 jerk @ 80% – focus on footwork

By | 2015-10-18T21:00:51+00:00 October 18th, 2015|WODS|0 Comments

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