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Wednesday


CrossFit Ktown – CrossFit

A: Front Squat (3×3@75%)

B: Metcon (AMRAP – Rounds and Reps)

MAP Sessions: 70-80%

1) AMRAP 7:

1 Snatch 75% (power or full)

7 HR Push-Ups

50 Single Unders

Rest 3:00

2) AMRAP 7:

1 Clean and Jerk 75% (power or full)

7 Ring Rows/3-5 Strict Pullups

Jog 1 Lap Around Room

Rest 3:00

3) AMRAP 5:

7 Russian Swings 50/70

7 Deck Squats (rolling squats)

By | 2015-02-24T20:43:45+00:00 February 24th, 2015|WODS|0 Comments

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