CrossFit Ktown – CrossFit

A): Back Squat (EMOM 10: 2 speed squats @ 60%)

Immediately upon racking the bar, perform 5 strong taps.

B1): Dips (5×8-12 – perform strict, weight if needed)

Dip progression:

1) Dip support hold: 5×15-20 sec

2) Dip negative: 5×5-10

3) Dip negative weighted: 5×5-10

4) Dip positives: as Rx

B2): Hanging Windshield Wiper (5×8-12)

C): Metcon (Time)

5RFT:

5 DL 80%

10 burpees over the bar