CrossFit Ktown – CrossFit

FX A): Deadlift (Build to 3RM; 80% for 5 speed doubles)

SP A): Snatch (3RM)

B): Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

50 DU

15 GHD sit-ups

10 steps ea leg death march

5 man makers

XTRA): Metcon (Time)

For time:

500m row

10 burpees over the erg

400m row

8 burpees over the erg



100m row

2 burpees over the erg