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CrossFit Ktown – CrossFit

A): Deadlift (1RM – TEST; be smart and honestly assess capacity)

20 min

B): Metcon (10 Rounds for reps)

10×1 min round:

3 thrusters 155/105lbs

40 DU or SU

Max C2B pull-ups in remaining time

Rest 2 min exactly

Score is C2B each round.

XTRA): Metcon (No Measure)


15 second relaxed hang from pull-up bar (spinal decompression)

30 alt. hanging knee raises

60 sec FLR on rings

By | 2017-06-25T15:30:45+00:00 July 12th, 2017|WODS|0 Comments

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