CrossFit Ktown – CrossFit
A1: Standing DB Arnold Press (5-5-5-5-5-5)
A2: Straddle Banded Row (6×5 HAP)
Seated in straddle, row a thick band to the chest pulling elbows back behind torso.
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 20 (Practice):
5 sets of 5 HSPU + 10 alt. pistols
Every 100m of the row counts as 1 rep. A full 800m row equals 8 reps. One round of the AMRAP equals 83 reps.
GUT: Metcon (Time)
Accumulate 60 seconds in side star plank on each side. Score elapsed time required to complete.