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Wednesday

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Wednesday


CrossFit Ktown – CrossFit

A: Front Squat (Heavy Single; 3 sets of 2 @ 75%)

B: Metcon (AMRAP – Rounds and Reps)

MAP Session: 70-80%

AMRAP 7:

1-2 Muscle-Ups

7 Wall Balls

1 Clean and Jerk (~75-80%)

*Move methodically, and be willing to drop to pullups and dips if muscleups fatigue

Rest 3:00

AMRAP 7:

7 Box Jumps (24/20)

9 American KB Swings (35/50)

1 Lap Jog

Rest 3:00

AMRAP 5:

3 Thrusters (95/65)

4 Alt Pistols

7 Calorie Row

*Again, this is movement prep, breathing prep, and general skills work. Do not exhaust yourself here. Work Steady!

By | 2015-03-03T19:56:00+00:00 March 3rd, 2015|WODS|0 Comments

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