CrossFit Ktown – CrossFit

FX A): Banded Deadlift (3-3-3-3-3 – use old purple or new blue)

SP A): 2-position Snatch (Build to heavy single of complex, then 90%x1x3)

Above the knee hang + floor.

B): Metcon (AMRAP – Rounds and Reps)


Heavy farmer’s carry down and back x2

15 T2B

15 GHD hip ext

XTRA): Metcon (AMRAP – Rounds)

X1) 2 rope climbs, rest 15 sec

X2) 4 wall walks, rest 15 sec

X3) 16 OHWL 95/65lbs, rest 2 min, x3-5