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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 (Weight)

5 sets building in weight:

10 double KB swings

10 double KB cleans

10 double KB jerks

10 double KB OHWL

Rest 2-3 min

Once KB are picked up for swings may not set down until lunges complete.

C: Metcon (AMRAP – Rounds and Reps)


25 T2B

25m burpee broad jump

25 push-ups

25m seal walk

25 air squats

By | 2019-05-22T19:45:47+00:00 May 22nd, 2019|WODS|0 Comments

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