CrossFit Ktown – CrossFit

FX A): Front Squat + Jerk (Build to heavy 3+1 in 20 min)

SP A): Metcon (Weight)

20 min to build to heavy single of complex:

1 power clean + 1 hang clean + 2 front squats + 1 jerk

B): 500m Row (Time)

Max Effort 500m Row
Specific instructions for post 500m…read on.

C): Metcon (Distance)

After an exact 3 min rest:

Row for max meters in whatever your 500m time was.
…and then…

D): Metcon (Time)

After an exact 3 min rest:

Row whatever your max meters was as fast as possible.