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Thursday

CrossFit Ktown – CrossFit

A: Joint Mobility (No Measure)

Shoulder Shrugs (for. and Back) x 10

Arm Circles (both ways) x 10

Hula Hips x 10

For./Back. Bends x 10

Leg Swings (both ways) x 10

Boot Strappers x 10

Normal/Wide/Close Squats x 10

Hindu Push-Ups x 10

Table Makers x 10

A: Joint Mobility (No Measure)

Shoulder Shrugs (for. and Back) x 10

Arm Circles (both ways) x 10

Hula Hips x 10

For./Back. Bends x 10

Leg Swings (both ways) x 10

Boot Strappers x 10

Normal/Wide/Close Squats x 10

Hindu Push-Ups x 10

Table Makers x 10

B: Front Squat (1 building single every 90 seconds for 8 sets)

C: Metcon (AMRAP – Rounds and Reps)

Death by burpee + front squat @ 50% of B.

Min 1 perform 1 burpee + 1 front sq

Min 2 perform 2 burpees + 2 front sq

…until you can no longer complete the work in the designated minute.

Perform all burpees and then the front squats. Rx is from the floor. Score is final completed round + reps into next round.

GUT: Metcon (No Measure)

Accumulate 120 seconds in your best L-hang.

By | 2018-06-07T01:16:40+00:00 June 6th, 2018|WODS|0 Comments

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