Watch your top knot.

By |April 12th, 2012|CrossFit Ktown Knoxville, Uncategorized|11 Comments

Let’s take it way back…
Warm-up: Row and Joint Mobility
Goblet Squat: 3×10 heavy
1a) Weighted Pull-up: 7×3 @ 70%
1b) Bench Press: 7×3 @ 70%
MetCon – AMRAP in 4 min:
Double Unders
You can come up for air now.  The release is upon us.  CrossFit Ktown Open workout 12.8:

-500m Row
-Rest 10 minutes
-8 min AMRAP of Thrusters @ 60% – 5 […]