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CrossFit Ktown – CrossFit

A: DB Snatch Sequence (2-2-2 – last session, go heavy, catch low)

Hang to bilateral landing

Hang to split landing

Single leg hang to bilateral landing

Single leg hang to split landing

Perform each variation w/ both R&L arms as well as the splits w/ both R&L leg forward.

B: Back Squat (2 reps every min for 10 sets, build from 75%)

C: Metcon (4 Rounds for time)


5 over the shoulder Dball cleans

10 burpee tuck jumps

20 mountain climbers

50 double unders

Walk rest 2-3 min

By | 2018-11-12T12:45:14+00:00 November 12th, 2018|WODS|0 Comments

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