Wednesday

CrossFit Ktown – CrossFit

A1): DB Bench Press (9 moderate sets of 3 – 3 sets wide, 3 norm, 3 narr)

3×3 elbows wide palms forward

3×3 normal

3×3 elbows narrow palms facing

Hustle through (15ish working minutes)

A2): Pendlay Row (9 sets of 3)

Pract: Metcon (No Measure)

Coach-led warm-up and skill session

B): Metcon (4 Rounds for time)

750m row @ 2k pace

Walk rest 3 min

x4

XTRA): Metcon (No Measure)

Ring dip support leg raises: accumulate 50