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CrossFit Ktown – CrossFit

A: Front Squat (20-5-10-3-5-1)

Think of this as 2 individual waves. The 20-10-5 should increase as you go, the 5-3-1 should increase as you go. But they happen concurrently.

B: Metcon (3 Rounds for time)

Running clock:

@ 0:00 –

30 power cleans 95/65lbs

30 cal row

@ 5:00 –

20-10 of

power cleans 95/65lbs

cal row

@ 10:00 –

15-10-5 of

power cleans 95/65lbs

cal row
This should be relatively fast and high turnover. With a 5 min window to complete 60 total reps you might need to adjust weight and reps accordingly. Ideally this is ~3 min of work with ~2 min rest.

XTRA: Metcon (AMRAP – Rounds)

X1) DB front raises: 3×15

X2) L-sit on rings: 3 sets of max hold above parallel

By | 2019-01-08T09:46:12+00:00 January 7th, 2019|WODS|0 Comments

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