CrossFit Ktown – CrossFit

SP A): Clean and Jerk (15 min to hit heavy single)

Not a 1RM, but instead focus on power and speed to help prime you for squats.

FX A): Push Press (15 min to hit heavy 3-2-1)

Focus on a powerful drive!

B): Back Squat (15 min to hit 1RM)

Bigger jumps early as you are warmed up from lifting!

C): Metcon (AMRAP – Reps)


3 PC 155/105lbs

3 MU

6 PC

3 MU

9 PC

3 MU

12 PC

3 MU

15 PC

3 MU

ad infinitum

– FX perform DL and pull-ups + dips 1:1