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CrossFit Ktown – CrossFit

A: Bar Muscle-ups (15 min skill work)

B: Metcon (Time)

8-7-6-5-4-3-2-1 for time (Competition):

Bar muscle-ups

Squat snatches 95/65lbs

Squat snatch weight should be light (~50%).

C: Dips (2 max rep sets w/ 90 sec rest)

XTRA: Assault Bike – 30/30 for 10 min (Calories)

30 seconds hard, 30 seconds slow spin, score total calories

By | 2018-09-28T16:00:31+00:00 October 2nd, 2018|WODS|0 Comments

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