CrossFit Ktown – CrossFit
FX A): Metcon (Weight)
3 front squats + 1 S2OH
SP A): Metcon (Weight)
1 full clean + 2 front squats + 1 S2OH
B): Metcon (Weight)
Take A, add 10%, and perform 4×15 sec front rack hold. Work to create high tension through hips into torso into shoulders into the bar. Breathe into your steel cage!
C): Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
10 Hang Power Cleans, 135# / 95#
FX perform 15 pull-ups + 15 dips and 25 KBS 50/35lbs each round.