CrossFit Ktown – CrossFit
A: Suitcase Deadlift (6-6-6-6 TnG ea side – use single KB or DB)
B1: Glute Bridge DB Chest Press (4×6 – sets across)
B2: Single Arm Ring Row (4×6 ea arm)
C: Metcon (Time)
For time (Practice):
500m row
1 min L-hang
400m row
45 sec L-hang
300m row
30 sec L-hang
200m row
15 sec L-hang
100m row
Scale L-hang to slightly bent knees, single leg, or high tucked knees as needed.
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