CrossFit Ktown – CrossFit

FX A): Metcon (AMRAP – Reps)

EMOM 8:

8/10/12 KBS 50/35lbs

8/10/12 BJ or step-ups 24/20″

*all in one minute

SP A): Metcon (AMRAP – Reps)

EMOM 8:

6/8/10 hang power snatches 75/55lbs

8/10/12 BJ 24/20″

*all in one minute

B): Muscle-ups (15 min skill session on strict MU)

C1): Upside Down KB Press (5-5-5; then 2-3 more sets with weaker arm only)

C2): Ring Dip Support (3 sets of accumulating 20 sec)

C3): L-hang (3 sets of accumulating 20 QUALITY seconds)