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Wednesday

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Wednesday


CrossFit Ktown – CrossFit

A1): Weighted Pull-ups (5×5, rest 30 sec)

– weighted, bodyweight, negatives, or chin over the bar holds

A2): Pendlay Row (5×4-6 HEAVY)

– for an added twist, use the axle bar

A3): Press Grip Bench Press (5×6-8)

B): Metcon (Time)

50 front rack lunges (BW/80%) in place for time

– from the floor

– may scale to KBs in front rack or 1 KB in goblet position

XTRA): Metcon (No Measure)

EMOM 12 min: odds – 4-8 C2B, evens – 4-8 ring dips

– pull-ups should be unbroken every set, so choose an appropriate number

– scale to regular bar dips if needed

By | 2015-09-29T20:08:00+00:00 September 29th, 2015|WODS|0 Comments

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