Call Us Today! 865.591.8923 | 4432 Middlebrook PikeKnoxville, TN 37919|info@crossfitktown.com

Thursday

Home/WODS/Thursday

Thursday

CrossFit Ktown – CrossFit

FX A): Banded Russian KB Swings (5×8-12)

SP A): 3 Position Clean + Jerk (Build to heavy(ier) single in complex)

High hang, below the knee hang, floor + split jerk

B): Metcon (No Measure)

On the minute:

1 min jump rope

1 min L-hang

1 min waiter’s walk (30 sec ea. arm, upside down KB)

1 min row

1 min bear crawl

x5

XTRA): Metcon (No Measure)

3RNFT:

10 strict chin-ups

15 ring dips

25 GHD sit-ups

-focus on quality movement

By | 2016-12-09T00:49:21+00:00 December 7th, 2016|WODS|0 Comments

Leave A Comment

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>