CrossFit Ktown – CrossFit
A: Agility Ladder (12-16 normal passes through increasing in speed)
B: Metcon (No Measure)
Accumulate 1 minute in a front scale, each leg. Focus on quality w/ both legs extended, chest tall, and always controlling the movement.
C: Metcon (Time)
Complete 150/100 cal row through this EMOM:
1st – cal row
2nd – 25m farmer’s carry HAP
3rd – 8-12 HSPU
Score is time on clock once you complete your final calorie.