CrossFit Ktown – CrossFit
A: Metcon (Weight)
Every 2 min for 8 total sets (4 each):
A1 – Supinated chin over bar hold AMSAP-3
A2 – Renegade row x20 (total)
@ 0:00 perform chin over hold, @ 2:00 perform set of renegade rows, @ 4:00 chin over…
Score weight of renegade rows. Note seconds held.
B: Metcon (AMRAP – Rounds and Reps)
8 DB devil’s press
6 C2B pull-ups
30ft handstand walk or seal walk on sliders
Each 5ft increment will count as a rep. So each full round equals 20 reps (8+6+6).
XTRA: Metcon (Time)
Accumulate your best 10 sets of 5 seconds in a feet elevated (~20″) planche lean.