CrossFit Ktown – CrossFit
A1: Front Rack Lunge (5×5 ea leg, walking, preferably from floor)
A2: GHD Hip Extensions (5×12 controlled)
B: The Lyon (Time)
5 rounds, each for time of:
165-lb. squat cleans, 7 reps
165-lb. shoulder-to-overheads, 7 reps
7 burpee chest-to-bar pull-ups
Rest 2 minutes between rounds.
Ideally, use a pull-up bar that is 6 inches above your max reach when standing.
Post time for each round to comments.
Female weight 115lbs. A good BB weight scale would be ~60% of max CJ.
FX may use DB for hang squat clean and S2OH.
Scale burpee C2B to burpee pull-ups or burpee jumping pull-ups.