CrossFit Ktown – CrossFit
A): Metcon (No Measure)
1) Dips > Ring dips > MU
2) Ring rows > Pull-ups > C2B
3) Air squat > Rolling pistol > Alt. pistols
Perform 6-12 reps of each. Once you find a movement in the progression that is difficult for you, accumulate 3 sets of 6-12 reps of that movement.
B): Back Squat (8-8-8)
C): Metcon (Time)
78 wallballs 20/14lbs – 10ft target for both males and females
Time cap: 10 min
75% of Event 3 from 2016 Regionals.