CrossFit Ktown – CrossFit
A: Front Squat (15 min to build to 3RM; then 2 sets of 3 at 85%)
B: CrossFit Games Open 13.5 (AMRAP – Rounds and Reps)
4 Minute AMRAP of:
15 Thrusters, 100#/65#
15 Chest-To-Bar Pullups
If 90+ reps are performed, this becomes an 8-Minute AMRAP.
If 180+ reps are performed, this becomes a 12-Minute AMRAP.
continuing until you do not complete 90 reps.
Give yourself a slim shot at finishing the 3 rounds by working with a coach to scale appriopriately. Weight, reps, and movement can be scaled to give you the chance to really push yourself for 90 reps in 4 minutes!
GUT: Metcon (No Measure)
L-hang flutter kicks x50