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CrossFit Ktown – CrossFit

A): Shoulder Press (10 min to hit heavy single)

B1): Muscle-ups (AMRAP 30 sec, rest 30 sec)

scale to dips

B2): Handstand Push-ups (AMRAP 30 sec, rest 30 sec)

scale to box HSPU or push-ups

B3): Toes-To-Bar (AMRAP 30 sec, rest 3 min, x3)

scale to leg raises or v-ups

C): Metcon (Time)

30 alt TGU 50/35lbs

XTRA): Metcon (5 Rounds for time)

1k row @ 90% best aerobic, walk rest 1 min, x5

strive for all five to be same time

By | 2016-01-18T21:47:13+00:00 January 18th, 2016|WODS|0 Comments

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