CrossFit Ktown – CrossFit

A): Joint Mobility (No Measure)

Shoulder Shrugs (for. and Back) x 10

Arm Circles (both ways) x 10

Hula Hips x 10

For./Back. Bends x 10

Leg Swings (both ways) x 10

Boot Strappers x 10

Normal/Wide/Close Squats x 10

Hindu Push-Ups x 10

Table Makers x 10

FX B): Press + Push Press (perform 3 press + 3 push press, build to heavy 3+3)

SP B): Clean and Jerk (build to heavy 2+1)

C): Metcon (Calories)

AMRAP 4:

3 rounds –

12 deadlift 95/65lbs

9 hang power cleans 95/65lbs

6 jerks 95/65lbs

Remaining time AMRAP cal row

Rest 4 min, x2