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Wednesday


CrossFit Ktown – CrossFit

A): Front Squat (1 rep @ 50% every 20 sec for 6 min)

B): Split Jerk (EMOM 12 – 1 rep @ 70%, technique focus)

C): Metcon (No Measure)

Row warm-up:

casually complete 350-500m

then do 5-10 hard pulls + 20 easy pull 2-3 times

then walk rest 60-90 seconds

then…

D): 2k Row (Time)

Max Effort 2k Row

By | 2015-11-24T19:59:59+00:00 November 24th, 2015|WODS|0 Comments

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