CrossFit Ktown – CrossFit

A1): Back Squat (8×3 @ 80%)

A2): Double KB Bent Over Row @32X1 (6×5)

One KB in each hand, bend over at waist, back flat, pull shoulder blades together at the top. Tempo is 1 second at the bottom of the movement, explode up, 2 sec pause with shoulders and elbows pulled back at the top, 3 seconds controlled extension down

B): Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP:

24 Foot HS Walk/30 sec HS hold on wall

30 UB DU/50 UB SU

20 T2B or GHD Sit-Ups

200m Plate Carry (45/25)