CrossFit Ktown – CrossFit

FX A): Banded Russian KB Swings (5×8-12)

SP A): 3 Position Clean + Jerk (Build to heavy(ier) single in complex)

High hang, below the knee hang, floor + split jerk

B): Metcon (No Measure)

On the minute:

1 min jump rope

1 min L-hang

1 min waiter’s walk (30 sec ea. arm, upside down KB)

1 min row

1 min bear crawl


XTRA): Metcon (No Measure)


10 strict chin-ups

15 ring dips

25 GHD sit-ups

-focus on quality movement