CrossFit Ktown – CrossFit
FX A: Hang Power Clean (2-2-2-2-2)
After each set perform 5 jumping med ball tosses as high as possible. 20/14lbs
SP A: Clean (Build to heavy double with 2 sec pause below knee)
B: Metcon (5 Rounds for time)
15 T2B in as few sets as possible
Walk rest 15 sec
100/80m row sprint all out
Score each round’s row sprint. Set monitors for intervals distance with undefined rest.
GUT: Metcon (No Measure)
Accumulate 2-4 minutes in your best dragon flag.