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CrossFit Ktown – CrossFit

A: Push Press (7-7-7-5 TnG if capable)

B: Metcon (AMRAP – Rounds and Reps)


30 DU

15 WB 20/14lbs

10 T2B

Rest 2 min

AMRAP 8 (Quality):

30 sec/side star plank

20 v-ups

30 sec/side glute bridge w/ foot elevated on medball

Rest 2 min

@ 20:00 complete for time:

75m heavy bear hug carry

25 GHD sit-ups

25 no push-up burpee

75m heavy bear hug carry

Score first AMRAP. Note time on final piece. Middle piece is for quality!

By | 2019-01-06T19:16:24+00:00 January 8th, 2019|WODS|0 Comments

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