CrossFit Ktown – CrossFit

A1): Back Squat (8 sets of 3 @ 80%)

A2): Double KB Bent Row (8×5, may build if need be)

One KB in each hand, torso parallel to ground, pull elbows back behind torso.

B): Metcon (AMRAP – Rounds and Reps)


3 wall walks

20 walking lunges

20 T2B or GHD sit-ups

200m single arm FC – switch as needed