CrossFit Ktown – CrossFit

A1): Bench Press (5×5)

A2): Pendlay Row (5×5)

B): Metcon (Weight)


1 min side plank R

1 min bike

1 min jump rope

1 side plank L

1 min ski or row

1 min Dball bear hug hold

Tough but sustainable pace! Score weight of Dball held.

XTRA): Metcon (Time)

60/80/100 GHD sit-ups for time

*Be very wary of high volume GHD, especially so if you have not done any/many in the recent past. This is a rhabdo-inducing movement. If you’re unsure, talk to a coach.