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Wednesday


CrossFit Ktown – CrossFit

FX A): Deadlift (10-8-6-4 UB TnG – may only rest at lockout )

Set of 10 will be logged.

SP A): Clean and Jerk (2+1; 90%x2+1×2; 3 sec pause below knees)

B): Metcon (AMRAP – Reps)

EMOM 18 Practice:

1st – 15/12/9 cal row

2nd – 5 ring push-ups + 30 sec FLR

3rd – 15/12/9 GHD hip ext

XTRA): Metcon (No Measure)

X1) Single arm DB Z press: 3×8 ea. side, moderate

X2) GHD sit-ups: 3×20

By | 2017-07-23T16:00:44+00:00 July 25th, 2017|WODS|0 Comments

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