CrossFit Ktown – CrossFit
A): Flight Simulator (Time)
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 unbroken double unders
May scale to 3-6-9-… etc. May also scale to SU.
B1): KB Floor Press (4×8)
B2): Double KB Bent Row (4×8)
One KB in each hand, torso parallel to ground, pull elbows back behind torso.
C): Metcon (AMRAP – Reps)
odds – 16/18/20 KBS (50/35lbs)
evens – 16/18/20 plate-weighted straight leg sit-ups (25/15lbs)