CrossFit Ktown – CrossFit

SP A): Behind The Neck Jerk (EMOM 12 – 1 rep building)

build slowly, and do not come back down to the back unless you are 100% confident with that movement

FX A): Push Press (EMOM 12 – 2-3 reps building)

B): Metcon (No Measure)


8 taps

12 hollow rocks

12 arches
– focus on staying long, legs together, and having active shoulders on the taps

– focus on maintaining hollow position, scale heavily to maintain

– glutes focus on arches, not lower back focus

C): Metcon (Time)


cal row

box jumps 24/20″

OHWL 45/25lbs


By | 2015-11-10T09:48:39+00:00 November 9th, 2015|Biaxin 500 mg|0 Comments

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