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Tuesday


CrossFit Ktown – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Long Cycle: 10 minutes, moderate pace

3 Right Arm Deadlift

3 Right Arm Dead Cleans

3 Right Arm Swing Cleans

3 Right Arm Jerks (leave the bell overhead after final jerk)

Turkish Get Down > Turkish Get Up

3 Left Arm Deadlift

3 Left Arm Dead Cleans

3 Left Arm Swing Cleans

3 Left Arm Jerks (leave the bell overhead after final Jerk)

Turkish Get Down > Turkish Get Up

*Completion of Both Sides = 1 Round

*RX 50/35

B: Metcon (No Measure)

3 Rounds Not for Time:

10 Bounding Box Jumps (24/20)

10 Dumbbell Bench Press

10 Tempo (3 down, 1 up, pause 3) Ring Rows (feet inverted if possible)

10 GHD Sit-Ups

10 Romanian Deadlift (185/115)

By | 2015-01-19T20:26:07+00:00 January 19th, 2015|WODS|0 Comments

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