CrossFit Ktown – CrossFit

FX A): Sumo Deadlift (Every 45 sec perform 2 reps, building for 10 sets)

SP A): Clean and Jerk (Every 45 sec perform 1 rep, building for 10 sets)

B): Metcon (Weight)

DB curl + press: 10-10-10-10 ea arm

C): Metcon (Time)

For time:

100 DU

40 GHD sit-ups

40 GHD hip ext

30 V-ups

30 banded good mornings

20 sit-ups

20 supermans

100 DU