CrossFit Ktown – CrossFit

A): Metcon (No Measure)

Gymnastics EMOM: 12 MIn

Min 1: 16 Shoulder Taps in Wall Facing HS OR in Plank

Min 2: 5-10 Ring Dips

Min 3: 15-30 Sec. L-Hang

SP A): Power Clean (Every 2 Min for 16 Min: Power Clean x 2)

Start at 50-60% and build to heavy double over the course of the 8 sets

FX B): Deadlift (Every 2 Min for 16 Min: Deadlift x2)

Start at 50-60% and build to heavy double over the course of the 8 sets

C): Metcon (Time)

3 RFT:

500m Row

12 Burpees over the Erg

15 Wallballs (20/14)