CrossFit Ktown – CrossFit
FX A): Metcon (Weight)
EMOM 10: 2 S2OH, building
SP A): Power Clean + Split Jerk (EMOM 10: 1+1, building (use default jerk))
B): Metcon (AMRAP – Rounds)
5 rounds of 3 min on, 1 min off:
5 single arm DB PP each arm (50/35lbs)
15 air squats
Begin each round where you left off in the previous round. Score is total WHOLE rounds.
XTRA): Metcon (4 Rounds for time)
The Kili crew has gained about 10,000 vertical feet in the past few days, so here’s a chance for you to gain some!
Slow walk to bottom of hill, run up. x4
Score is time to run up the hill (bottom to garage door) each round.