Wednesday

CrossFit Ktown – CrossFit

SKILL: Metcon (No Measure)

10-15 min muscle-up skill session and practice

A: Metcon (AMRAP – Reps)

AMRAP 12 (Practice):

1-2-3… toughest muscle-up or [pull-up + dip] you possess

10 wallballs 20/14lbs

B1: L-seated DB press (5-5-5-5-5)

B2: Strict Ring to Chest Pull-up (5 sets of 90% max reps)

XTRA: Metcon (Weight)

5RNFT:

25m double KB front carry HAP

2 wall walks

10 sec wall-facing HS hold

10 strict alt. single leg T2B

Score weight of single KB.