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Monday

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Monday

CrossFit Ktown – CrossFit

A): Back Squat (1 rep @ 65% every 30 sec for 12 min)

Speed focus!

B): Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Jumping pull-up bar must be out of reach while standing with arms fully extended.

Standard female scales apply.

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XTRA: 30 min bike (No Measure)

Perform @ Z1, every 5 min get off and perform 30 sec FLR on rings

By | 2015-11-02T12:43:46+00:00 November 1st, 2015|WODS|0 Comments

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