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12.3 Rears Its Ugly Head

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12.3 Rears Its Ugly Head

Love our CrossFit couples!

Warm-up: Mobilize, 7 Minutes of Work – (10 Wall Slides, 10 Wall Squats, 10 KB Halos, 5 Little Mermaids, 5 Ring Rows), Movement Prep

MetCon – Open WOD 12.3
AMRAP 18 Minutes
15 Box Jumps (24/20”)
12 Push Press (115/75lbs)
9 Toes-to-Bar

A few reminders in no particular order…
1) I will be here tomorrow at 8am to start Open workouts. The Open will continue after the free class.
2) Yes, there is a FREE class at 10am like normal.
3) Congrats to Kelly and Ethan who are getting married tomorrow!
4) Please don’t forget to input your score!!!

If you have a concern about the open this week please call or email,
<3 Coach Miss J

P.S. I’m impressed that you guys know where the sign is! I didn’t think you all looked at anything but the WOD board.

By | 2017-04-25T14:38:44+00:00 March 9th, 2012|CrossFit Ktown Knoxville, Uncategorized|1 Comment

One Comment

  1. G8rDave March 10, 2012 at 1:39 am

    Another GREAT day at CFKT. I think the Open 2012 has been the best thing that has happened in my almost 2 years. I am astounded, though not surprised, at the effort, the teamwork, the encouragement that is carrying us through these WODS. And 12.3 is a stone bitch, I’m just sayin…

    Can’t wait to see Miss J’s, Rise-Up and Brit-Brat’s pictures…maybe even a few of Norah and her hook-grip!

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