CrossFit Ktown – CrossFit
A: Metcon (AMRAP – Reps)
Russian KBS 35/25lbs
20 sec hollow rocks, 10 sec rest, 20 sec Russian KBS, 10 sec rest, x8
B: Metcon (Time)
1 mile run
5 min to establish 1RM deadlift
5 min to establish 1RM S2OH from floor
Score time. Note weights.
GUT: Metcon (AMRAP – Reps)
Max L-sit from floor. Score # of seconds as reps. Scale to parallette or dip bars.