Wednesday

Wednesday

CrossFit Ktown – CrossFit

A: Weighted Pull-ups (3 max rep sets @ 90% of Week 1 5RM (2 min rests))

B: Ring Rows (50 reps; every break = 12 hollow rocks)

Should be feet elevated to supine position.

C: Metcon (Time)

For time (Practice):

AMRAP 4 prisoner box step-ups 24/20″

Rest walk 1 min

12-9-6

SDHP 95/65lbs

Plate OH weighted sit-ups 25lbs

Rest walk 1 min

15-12-9

S2OH 95/65lbs

V-ups

Rest walk 1 min

21-15-9

Deadlift 145/95lbs

T2B

Rest walk 1 min

AMRAP 4 prisoner box step-ups 24/20″
Score total time including all rests and AMRAPs. Note the two AMRAP scores in comments.

By | 2018-11-13T16:00:48+00:00 November 13th, 2018|Biaxin 500 mg|0 Comments

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