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CrossFit Ktown – CrossFit

Pre: 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

FX A: Hang Power Clean (2-2-2-2-2)

Immediately after each set perform seated box jumps to tough height.

SP A: Below the Knee Hang Clean (2-2-2-2-2)

B: Metcon (4 Rounds for time)

15 T2B

15 thrusters 75/55lbs

0-5-10-5-0m shuttle

Walk rest 2 min


Walk rest 90 sec


Walk rest 60 sec


Score time of each round. Be smooth on T2B and thrusters, empty tank on shuttle. Both hands touch at each turnaround.

GUT: Metcon (AMRAP – Reps)

5 sets of 3 reps of stall bar L-hang to max compression leg lift.

By | 2018-11-29T12:30:47+00:00 November 28th, 2018|WODS|0 Comments

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