CrossFit Ktown – CrossFit

A): Back Squat (10 sets every 90 seconds 2 speed squats + 5-8 dips)

B): Metcon (Time)

Event 5:

3 RFT –

400m run (2x200m)

40/30/20 GHD sit-ups*

7 DL @ 80%

*May also perform V-ups or abmat sit-ups. Choose an appropriate per round rep total of either 40, 30, or 20.