top of page

Thursday, August 17th, 2023 WOD

This Week's Programming

  • Fri: Back Squat

KSCF Notes

Justin the Champion CrossFitter


Bench Press

  • 3 sets of 3 @ 75-80% (2 sec pause @ bottom of 1st rep)

  • 3 sets of 2 building

  • 2 sets of 5 rep Max for day


"Head, Shoulders, Arms & Calves..."

AMRAP 12 Minutes

24 Double Unders

12 Pull-Ups


48 Single Unders

12 Chest to Bar PUs

4 Wall Walks

122 views0 comments

Recent Posts

See All

KSCF Notes Keep your diet in check and give yourself more free time. Get your Nutre Meals Here. Be sure to use the KSCFam code at checkout for 40% off your first order Weightlifting classes are back o

bottom of page