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CrossFit Ktown – CrossFit

A1): Weighted Pull-ups (5×5)

-weighted, negatives, chin over the bar holds, ring rows with feet raised

A2): Chinese Planks (5x1min (:30 sec facing up, :30 sec facing down))

A3): Bench Press (5×3, heavy)

B): Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP:

6 Box Jump Overs (24/20)

8 DB Snatches, heavy

XTRA): Metcon (No Measure)

EMOM 12 Min.

Odds – 5-10 Strict HSPU

Evens – 12-15 GHD Sit-Ups

By | 2015-10-04T21:22:59+00:00 October 6th, 2015|WODS|0 Comments

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