Call Us Today! 865.591.8923 | 4432 Middlebrook PikeKnoxville, TN 37919|




CrossFit Ktown – CrossFit

FX A): Sumo Deadlift (Every 45 sec perform 2 reps, building for 10 sets)

SP A): Clean and Jerk (Every 45 sec perform 1 rep, building for 10 sets)

B): Metcon (Weight)

DB curl + press: 10-10-10-10 ea arm

C): Metcon (Time)

For time:

100 DU

40 GHD sit-ups

40 GHD hip ext

30 V-ups

30 banded good mornings

20 sit-ups

20 supermans

100 DU

By | 2016-11-15T19:45:51+00:00 November 15th, 2016|WODS|0 Comments

Leave A Comment

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>