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.
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