CrossFit Ktown – CrossFit
A: DB Push Press (5-4-3-2-1)
Immediately after each DB PP set perform 20-30 sec unbroken of a tucked L-sit or hang. Work to maximize compression!
B: Metcon (AMRAP – Rounds and Reps)
Cindy with a Twist:
15 air squats
Clock will count up from 0:00. Those of you with an AMRAP time less than 20:00 can perform your Cindy, note your score at the time, and then continue on to 20:00 to note an official Cindy score. Those of you with an AMRAP time greater than 20:00 can note your official Cindy score at the 20:00 mark then continue on to your actual AMRAP time. Put your AMRAP time in the notes.
???: Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
For you to score your official Cindy.