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




CrossFit Ktown – CrossFit

A1): Bench Press (9×3 speed bench – 3×3 at wide, normal, narrow)

This should be a weight you can move QUICKLY (~50-60%).

A2): Chinese DB row (9×3 ea arm – HAP)

B): Metcon (AMRAP – Reps)

EMOM 21:

1st – 10/12/14 alt DB snatch heavy

2nd – 10/12/14 BJO 24/20″

3rd – 10/12/14 hollow rocks (back and forth counts as 1)

By | 2017-01-31T16:00:26+00:00 January 31st, 2017|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>