CrossFit Ktown – CrossFit

A1): Bench Press (9×3 speed bench – 3×3 at wide, normal, narrow)

This should be a weight you can move QUICKLY (~50-60%).

A2): Chinese DB row (9×3 ea arm – HAP)

B): Metcon (AMRAP – Reps)

EMOM 21:

1st – 10/12/14 alt DB snatch heavy

2nd – 10/12/14 BJO 24/20″

3rd – 10/12/14 hollow rocks (back and forth counts as 1)