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CrossFit Ktown – CrossFit

A: Metcon (AMRAP – Reps)

Max hold in best front lever, single leg front lever, or tuck front lever hold.

1 sec = 1 rep

Full front lever Rx.

B: Metcon (AMRAP – Rounds)

6-10 sets of holds @ 50-75% of max hold time from A. Plenty of rest between sets.

Prioritize position here!

C: Metcon (Time)

Accumulate 4 min of L-hang or sit. Each break perform 15 cal row, 10 burpee broad jumps, and 5 diamond push-ups. Score total time elapsed and note total number of sets required.

Choose an L-hang or sit difficulty level that allows for 15-20 sec of unbroken hold on your first set. Speak with a coach about scaling total L-hang or sit time if need be.

XTRA: Metcon (No Measure)

EMOM 10:

odds – 2 ring muscle-ups + 3 dips

evens – 8 green banded pull throughs

By | 2018-11-29T12:30:44+00:00 November 27th, 2018|WODS|0 Comments

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