CrossFit Ktown – CrossFit

A): Metcon (No Measure)

1) Dips > Ring dips > MU

2) Ring rows > Pull-ups > C2B

3) Pistol to box > Pistol step-up > Pistol

Perform 6-12 reps of each. Cluster sets as needed. Only 1 working set at each movement.

B): Back Squat (8-8-8)

C): Metcon (Time)

Event 4:

4RFT –

28 alt. pistols

15 PC 115/80lbs

– 16 min cap

– scale PC to heavy KBS for FX