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CrossFit Ktown – CrossFit

Pre: Metcon (No Measure)

1 min bike

1 min row

1 min ski


Progressively get faster each round. Use as general warm-up.

A: Metcon (Time)

Choose the most advanced pulling gymnastic movement you have in your repertoire. Perform 30 reps.

For example: ring or bar muscle-up, C2B, pull-up, or banded pull-up. No ring rows.

Note movement.

B: Metcon (Time)

Step the gymnastic movement down now. Perform 50 reps.

For example: if you did MU, perform C2B now; or if you did banded pull-ups, perform ring rows now.

Note movement.

C: Metcon (Time)

For time (Practice):

20 strict T2B

40 V-ups

60 plate-weighted abmat sit-ups

80 abmat sit-ups

100 hollow flutter kicks

By | 2018-02-09T20:31:02+00:00 February 9th, 2018|WODS|0 Comments

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