CrossFit Ktown – CrossFit
FX A: Banded Deadlift (Build to a heavy TnG set of 5; then 2×5 @ 80%)
SP A: Clean and Jerk (Build to heavy 2+1; then 2 more sets of 2+1 @ 90%)
B): Metcon (Time)
DB snatch R (50/35lbs)
DB snatch L
Plate-weighted sit-ups (45/25lbs)
Athlete needs only 1 DB. Plate held overhead for sit up (arms always pointing towards ceiling).