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Wednesday

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Wednesday


CrossFit Ktown – CrossFit

A: Back Squat (3 sets of 3 @ the 90% of Monday)

B: Metcon (3 Rounds for reps)

3 min amrap

3 min rest

6 min amrap

3 min rest

9 min amrap

*always start at the beginning for each amrap

20 hang power snatch @ 95/65

10 bar facing burpee

20 thruster @ 95/65

10 bar facing burpee

20 hang power clean @ 95/65

10 bar facing burpee

20 overhead squat @ 95/65

10 bar facing burpee

Score each AMRAP in reps.

XTRA: Metcon (Time)

Accumulate 2 min each side of single arm hang from rings OR 2-arm hang from rings for 5 min. Be active if shoulders bother you, move to relaxed if shoulders feel good.

By | 2019-07-09T20:30:30+00:00 July 9th, 2019|WODS|0 Comments

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