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Thursday

CrossFit Ktown – CrossFit

HOME): Metcon (Time)

After a movement-based warm-up…

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 of

Hollow rocks

Push-ups

Supermans

Split jumps

Finisher: accumulate 5 min in front/side plank

A): Metcon (No Measure)

4RNFT:

30 sec HS hold

20 sec dip support hold

10 sec chin over bar hold

1 min FLR on floor

B): Metcon (No Measure)

1k row @ 80%
mobilize 5 min

C): Metcon (No Measure)

1k row @ 90%
rest, recover, and mobilize 10 min

D): 1000m Row (Time)

Max Effort 1000m Row
This is an all out time trial!

By | 2016-01-20T20:46:10+00:00 January 20th, 2016|WODS|0 Comments

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