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Wednesday

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Wednesday


CrossFit Ktown – CrossFit

A1: Bench Press (6×3 – 3 sets slightly narrower, 3 slightly wider)

A2: False Grip Ring Rows (6×6 toughest possible)

B1: Dips (2 sets of max reps – scale up or down to hit 15-20)

B2: Metcon (Weight)

Lightly weighted, standing I’s Y’s & T’s. 2 sets of 6 reps each position.

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 10 (Practice):

16 alternating OH KB presses

25m rack R waiter’s L

25m rack L waiter’s R

8 KB OHS R

8 KB OHS L

25m rack R suitcase L

25m rack L suitcase R

XTRA: Metcon (No Measure)

5RNFT:

10 hollow rocks

10 arch rocks

By | 2018-09-18T20:48:31+00:00 September 18th, 2018|WODS|0 Comments

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