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Wednesday


CrossFit Ktown – CrossFit

A: Gymnastics Skills (No Measure)

A1: Handstand Hold: 30-45 seconds

A2: Scapular Retractions: 10-15 reps

A3: Inverted Hang to Lower: 3-5 reps

B: Metcon (No Measure)

EMOM 10:

Evens: 8-10 kipping pullups

Odds: 5-7 Ring Dips (kipping permitted)

C: CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″

By | 2014-12-11T08:23:45+00:00 December 9th, 2014|WODS|0 Comments

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