CrossFit Ktown – CrossFit

A): 2k Row (Time)

Max Effort 2k Row
If you missed yesterday’s retest know this: you can run, but you can’t hide.

B): Bear Hug Squat (3×15)

Use a D-ball, sandbag, wallball, or plate.

C): Metcon (Weight)

3RNFT:

5 DB man-makers

10 total DB step-ups

10 total DB OH walking lunges

*same weight each round, may build if need be

D): Metcon (Time)

4RFT:

5 MU

10 PC 165/115lbs

20 WB 20/14lbs

*may scale MU to 5 pull-ups + dips, PC to DL, and WB to WB