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CrossFit Ktown – CrossFit

A1): Upside Down KB Press (4×8 ea arm)

A2): Ring Row Curl (4×8-12)

B1): Single Leg GHD Hip Extension (3×6-10 ea leg, do weak leg first)

B2): KB Windmill (3×6 ea side)

C1): Bear Hug Carry (3 sets of 100m carry)

C2): Suitcase Carry (3 sets of 50m carry each arm)

D): Assault Bike 50 cal (Time)

Perform 50 cal for time on the AB

XTRA): Metcon (6 Rounds for time)

500m row, 60 sec walk rest, x6

Hold same split for all six.

By | 2017-04-11T20:45:58+00:00 April 11th, 2017|WODS|0 Comments

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