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CrossFit Ktown – CrossFit

A): Joint Mobility (No Measure)

Shoulder Shrugs (for. and Back) x 10

Arm Circles (both ways) x 10

Hula Hips x 10

For./Back. Bends x 10

Leg Swings (both ways) x 10

Boot Strappers x 10

Normal/Wide/Close Squats x 10

Hindu Push-Ups x 10

Table Makers x 10

B1): Press Grip Bench Press (3-3-2-2-1-1)

B2): Weighted Pull-ups (3-3-2-2-1-1)

B3): Hollow Rock (6×10-15)

C): Metcon (AMRAP – Rounds and Reps)

AMRAP 6 min of

50 goblet squats 50/35lbs

40 BJO 24/20″

30 PC 155/105lbs (~65% of best PC)

XTRA): Metcon (No Measure)


– max effort set of ring or regular dips

– 4-6 axel bar Pendlay rows HEAVY

– max effort hold chest to bar or chin over bar (accumulate at least 10 sec)

By | 2015-10-13T21:57:18+00:00 October 13th, 2015|WODS|0 Comments

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