CrossFit Ktown – CrossFit
FX A): Deadlift (very slow build to triple using sets of 3 @ 5022)
SP A): Metcon (Weight)
Complex: 1 deadlift + 1 below the knee hang clean + 1 jerk
Once bar leaves floor it may not touch again until complex is completed.
B): Metcon (No Measure)
5-10 min kipping practice
C): Metcon (AMRAP – Reps)
AMRAP 12 (practice):
5/10 kipping pull-ups
10/20 push-ups
15/30 split jumps
Athlete’s choice on reps. Either 5-10-15 or 10-20-30. No mixing.
XTRA): Metcon (No Measure)
5-10 min bike, row, or walk cool down
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