CrossFit Ktown – CrossFit
FX A): Metcon (Weight)
3 front squats + 1 S2OH
SP A): Metcon (Weight)
1 pause clean deadlift (2 count pause below knee) + 1 hang clean + 1 front squat + 1 jerk
Be sure to stay out over the bar on your clean deadlift and then pause for 2 seconds right below kneecaps. After the pause continue to stand up the clean deadlift and then go into your hang (above the knees) clean. Full clean.
B): Barraza (AMRAP – Rounds and Reps)
18 Minute AMRAP of:
9 Deadlifts, 275#
6 Burpee Bar Muscle-ups
In honor of U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, CA, died on March 18, 2006
To learn more about Barraza click here
Women’s DL = 185lbs
Burpee MU scales to burpee jumping pull-up.