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

39 pull-ups

Time cap: 10 min
75% of Event 3 from 2016 Regionals.