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CrossFit Ktown – CrossFit

A): Front Squat (5×2 PAP)

B): Metcon (3 Rounds for reps)

Burpee + 185/115lb back squat ladder

Rest 3 minutes

Burpee + 115/75lb shoulder press ladder

Rest 3 minutes

Burpee + 245/155lb deadlift ladder

For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed. Score is total reps on each ladder i.e. – 7 burpees + 3 back squat in the 7th minute would be a score of 52.

XTRA): Metcon (No Measure)

3×30 alt. hanging knee raises

By | 2017-10-15T19:30:52+00:00 October 16th, 2017|WODS|0 Comments

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