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Wednesday


CrossFit Ktown – CrossFit

A1: Strict Wide Grip Pull-up (6 sets of 3 – weighted or tempo if too easy)

A2: Half Kneeling Upside Down KB Press (4 sets of 6)

B1: Single Arm Ring Row (4×4)

B2: Double KB Z Press (4 sets of 6 heavy)

C: Metcon (Time)

For time (Practice):

30 GHD sit-ups

3 Rounds –

15 S2OH 95/65lbs

50 DU

30 GHD sit-ups

XTRA: Metcon (No Measure)

Accumulate 60 seconds ea arm of single arm active hang from rings

Keep that shoulder blade pulled down and in towards spine!

By | 2018-04-10T09:03:22+00:00 April 9th, 2018|WODS|0 Comments

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