CrossFit Ktown – CrossFit

A): Back Squat (5-3-1, all heavies – 12 min)

B1): Bench Press (6×3 speed bench – wide, normal, narrow 2×3 each)

B2): Chest-To-Bar Pull-ups (6×3-5 – practicing kip)

C): Metcon (Time)

AMRAP 12:

100 DU

50 WB 20/14lbs

40 sit-ups

30 air squats

20 HSPU

10 ring MU