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Wednesday


CrossFit Ktown – CrossFit

FX A): Banded Russian KB Swings (5×8 HAP)

If completed with extra time, perform 3×20 GHD hip extensions.

SP A): Metcon (Weight)

1 Snatch Lift Off (1″, 2 sec pause) + 1 Snatch Deadlift + 1 Hang Snatch High Pull + 1 Hang Snatch

Very slow, methodical build to tough single of complex. Practice.

B): Metcon (Time)

4RFT:

200m run

20 alt. DB snatch 50/35lbs

20 T2B

XTRA): Chinese DB row (4×8 HAP)

By | 2017-06-13T20:05:27+00:00 June 13th, 2017|WODS|0 Comments

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