CrossFit Ktown – CrossFit
Pre): Metcon (No Measure)
30/40/50 UB DU or SU
5/10/15 UB push-ups
A1): Bench Press (9×3 – 3 sets each at wide, normal, narrow)
Dynamic or speed bench press @ 50-60% of max.
A2): Weighted Pull-ups (9×2 – 3 sets each at wide, normal, narrow)
Dynamic or speed pull-ups. Do not use too heavy a weight. Scale to banded PVC pull downs.
B): Front Squat (4×4 @ 33X3 – heavier than last week)
C): Metcon (Weight)
Every 2 min for 6 sets:
1 5-10-15-10-5m shuttle run
15 KBS @ tough weight