CrossFit Ktown – CrossFit

Pre): Front Lever (40 sec accumulated)

Accumulate 30 seconds in small, quality sets. Full, straddle, tucked, or on the floor.

A1): Front Squat (3×3 heavier than last week)

A2): Ring Dips (5×10+ – accumulate reps if need be)

B): Metcon (AMRAP – Reps)

EMOM 18:

1st – 3-5 PC + PJ @ 70% (no pause on shoulders)

2nd – 10/7 cal row

3rd – 10 V-ups