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Thursday

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Thursday


CrossFit Ktown – CrossFit

A: Metcon (Weight)

Every 2 min for 8 total sets (4 each):

A1 – Supinated chin over bar hold AMSAP-3

A2 – Renegade row x20 (total)

@ 0:00 perform chin over hold, @ 2:00 perform set of renegade rows, @ 4:00 chin over…

Score weight of renegade rows. Note seconds held.

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

8 DB devil’s press

6 C2B pull-ups

30ft handstand walk or seal walk on sliders

Each 5ft increment will count as a rep. So each full round equals 20 reps (8+6+6).

XTRA: Metcon (Time)

Accumulate your best 10 sets of 5 seconds in a feet elevated (~20″) planche lean.

By | 2019-01-06T19:16:27+00:00 January 9th, 2019|WODS|0 Comments

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