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CrossFit Ktown – CrossFit

A1: L-seated DB press (4×8)

A2: Sorenson Hold (4 sets of 30 seconds)

B: Metcon (Weight)

3 rounds aerobic:

10 DB man-makers 35/20lbs

15 DB box step-overs 20″

20 single DB abmat sit-up

Quick transition to:

60 sec accumulated hardest handstand hold

60 sec accumulated best L-hang

Then 3 rounds aerobic:

10 DB PC 35/20lbs

10 DB PP

10 double DB OHWL

Quick transition to:

800m farmer’s carry w/ DB

XTRA: Metcon (No Measure)


10 curtsy lunges

10 plate half moons

10 diamond push-ups

By | 2018-10-31T08:15:20+00:00 October 30th, 2018|WODS|0 Comments

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