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Wednesday

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Wednesday

CrossFit Ktown – CrossFit

A1: KB Floor Press (5-5-5-5-5 ending @ 5RM)

A2: Supinated Grip Bent Over Row (5-5-5-5-5 ending @ 5RM)

B: Diamond Push-ups (2 max rep sets, no rest at top or bottom)

C: Metcon (No Measure)

Not for time skill:

C1) Push-up -> Ring push-up -> Archer push-up

C2) Air squat -> Curtsy lunge -> Alt. pistol

C3) Single under -> Double under -> Triple under

Perform 2 sets of 10 reps of first movement from C1/2/3, move on to more advanced movement if you mastered the original. Perform 2 sets of 10 again them move on if you mastered it. Whichever movement you end up on accumulate a total of 5 sets of 10 total reps or attempts.

XTRA: Metcon (Time)

For time:

3 wall walks

10 strict deficit HSPU

2 wall walks

10 kipping deficit HSPU

1 wall walk

10 kipping HSPU

45lb plate deficit

By | 2018-09-11T16:00:30+00:00 September 11th, 2018|WODS|0 Comments

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