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)
odds – 2 ring muscle-ups + 3 dips
evens – 8 green banded pull throughs