CrossFit Ktown – CrossFit

Pre): Metcon (No Measure)

It is Jan 2nd, so we will perform 2 strict pull-ups or chin-ups and 2 strict push-ups or dips. Each day throughout the month we will perform the corresponding number of pull-ups/chin-ups and push-ups/dips at some point throughout the class. You are encouraged to perform this on your off days as well!

A): Back Squat (3RM in 20 min)

B): Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders