CrossFit Ktown – CrossFit

A1): Supinated Grip Bent Over Row (5×5)

A2): Ring Rows (5×8-12, feet elevated if possible)

A3): Ring Dips (5×12-16)

B): Metcon (AMRAP – Rounds and Reps)


30 thrusters 95/65lbs

30 BJO 24/20″

30 T2B

XTRA): Metcon (Time)

Accumulate 2 min in your best hollow hold. Your score is the total elapsed time.