CrossFit Ktown – CrossFit
A: Front Squat + Back Squat (6 sets of 2+4 @ 75-80% of FS max)
B: Metcon (5 Rounds for time)
Every 4 min for 5 sets:
10 DB cleans 50/35lbs
10 (total) DB lunges in place
150/120m row
CF Open standard for DB cleans.
GUT: Metcon (AMRAP – Rounds)
KB complex:
10 KB floor press
20 KB hollow flutter kicks
10 KB glute bridge press
20 KB hollow rocks
x3
Light KB. Try to perform entire complex UB then rest.
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