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CrossFit Ktown – CrossFit

FX A: Hang Power Clean (2-2-2-2-2)

Immediately after each set perform 8 HAP Russian KBS + 3 broad jumps landing in half squat.

SP A: Hang Clean and Jerk (16 min to build to heaviest 1+1)

B: Metcon (Time)

Rowing interval Helen:

400m row

21 KBS 50/35lbs

12 pull-ups

Walk rest 90 sec, x3

Score total time including the two rests.

XTRA: Metcon (Time)

For time:


Strict deficit HSPU 4″ (45lb plates)

Over the shoulder Dball cleans HAP

Note Dball weight. Scale HSPU first by lowering deficit then by kipping at deficit if need be.

By | 2018-11-20T11:45:21+00:00 November 20th, 2018|WODS|0 Comments

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