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CrossFit Ktown – CrossFit

A1): Dynamic Bench Press (9 sets of 3 reps total; 3×3 ea at wide, norm, nar)

A2): Pull-ups (9×3 @ 30X0 – fast, powerful pull upward)

B): Front Squat (4×4 @ 33X3)

C): Metcon (No Measure)


15 WB 30/20lbs

60 DU

Movement practice.

XTRA): Metcon (Time)

For time:

30 cal row

15 burpees over the erg

20 cal row

10 burpees over the erg

10 cal row

5 burpees over the erg

By | 2017-04-05T21:01:09+00:00 April 5th, 2017|WODS|0 Comments

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