CrossFit Ktown – CrossFit
A1): Back Squat (50%x3, 60%x3, 70%x2, 80%x2, 90%x1)
A2): Pull-ups (5×7-14 UB kipping pull-ups – no tears!)
B): Metcon (Weight)
7-14 UB WB 30/20lb
7-14 UB dips
7 BB or ab wheel roll outs
Strive for UB. Scale as needed to hit at least 7 reps UB on WB and dips. Rest as needed. Score is WB weight. Note total reps.