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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

B: Metcon (No Measure)

Coach-led split jerk work from rack – 5 min

C: Split Jerk (1 rep @65% every 45 seconds for 15 total sets)

D: Metcon (AMRAP – Rounds and Reps)

AMRAP 18 (Your pace):

20 single arm KBS R

20 single arm KB cleans to upside down press R

20 single arm KB snatches R

10 KB OHS R or 20 OH lunges

20 single arm KBS L

20 single arm KB cleans to upside down press L

20 single arm KB snatches L

10 KB OHS L or 20 OH lunges

Keep KB light so as to accomplish bigger unbroken sets. This is a good chance to work on proper breathing while cycling through the various KB movements. Try to stay moving!

By | 2018-06-20T20:01:08+00:00 June 20th, 2018|WODS|0 Comments

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