Wednesday

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