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CrossFit Ktown – CrossFit

A1): Bench Press (3×3 each of wide, normal, narrow – speed bench)

A2): Muscle-ups (9×1/2/3)

Scale to equal number pull-ups and dips.

B): Front Squat (4×4 @ 22X2)

C): Metcon (Time)


5RFT –

15 WB 20/14lbs

15 BJ 24/20″

50 DU/SU

For time, but movement-focus!

XTRA): Metcon (AMRAP – Reps)

EMOM 12:

odds – 15/12 cal row

evens – 15 burpees

Score total reps.

By | 2017-04-19T20:00:37+00:00 April 19th, 2017|WODS|0 Comments

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