CrossFit Ktown – CrossFit
FX A: Hang Power Clean (2-2-2-2-2)
Immediately after each set perform 8 HAP Russian KBS + 3 broad jumps landing in half squat.
SP A: Hang Clean and Jerk (16 min to build to heaviest 1+1)
B: Metcon (Time)
Rowing interval Helen:
21 KBS 50/35lbs
Walk rest 90 sec, x3
Score total time including the two rests.
XTRA: Metcon (Time)
Strict deficit HSPU 4″ (45lb plates)
Over the shoulder Dball cleans HAP
Note Dball weight. Scale HSPU first by lowering deficit then by kipping at deficit if need be.