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CrossFit Ktown – CrossFit

A: Clean and Jerk (15-20 min)

Spend this time drilling technique and warming up to your opener for the conditioning.

B: Metcon (Weight)


21 GHD sit-ups

21 lateral burpees over the bar

1+3 CJ

15 GHD sit-ups

15 lateral burpees over the bar

1+2 CJ

9 GHD sit-ups

9 lateral burpees

1+1 CJ

Weight for CJ should be same throughout and will be scored. Note time in comments.

GUT: Barbell side bends (3 sets of 20-30 total reps w/ empty bar)

By | 2019-05-13T18:16:13+00:00 May 13th, 2019|WODS|0 Comments

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