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Wednesday


CrossFit Ktown – CrossFit

FX A): Sumo Deadlift (1-1-1-1-1)

SP A): Snatch (1RM; 90%x1x2 – 2 sec pause below knees)

B): Metcon (Time)

8 min to practice bar muscle-up progression.

For time (competition):

150 single unders

15 bar MU

100 single unders

10 bar MU

50 single unders

5 bar MU

or to scale up…

150/15-120/12-90/9-60/6-30/3

By | 2017-09-05T17:45:38+00:00 September 5th, 2017|WODS|0 Comments

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