CrossFit Ktown – CrossFit

FX A): Russian KB Swing (5×10 HAP – really push the weight here)

SP A): Power Clean + Split Jerk (build to heavy single in 15 min)

B): Metcon (4 Rounds for calories)

AMRAP 3: 15-12-9 DL 50% + bar-facing burpees

Rest 3 min

AMRAP 3: 12-9-6 DL 65% + BFB

Rest 3 min

AMRAP 3: 9-6-3 DL 75% + BFB

Rest 3 min

AMRAP 3: 7-5-3 DL 85% + BFB

Max cal row in remaining time of each AMRAP. Cal rowed each round is score.

XTRA): Metcon (Time)

Accumulate 2 min in L-hang

Accumulate 2 min in ring dip support

Accumulate 2 min in free standing handstand

Score is total time it takes to accumulate ALL.