Warm-up: Double LAX Ball Roll Spinal Erectors, LAX Ball Hips,
Snatch Skill: 1RM; 95%; 90%
1 Snatch Grip Deadlift – 1 Hang Power Snatch – 1 Overhead Squat
MetCon – For Time:
30 Snatches @ 90% Snatch Skill Work
Announcements time! First of all we have had some questions about Ktown’s Regional Team. The qualifier for this will be the CrossFit online Sectional competition. The top 3 guys and top 3 girls that place will make up Ktown’s team. If a top 3 finisher does want to compete for the team, but would rather participate in the individual competition, then the 4th place male or female would join the team. I’m sure no one can say this is unfair.
Next, if you are planning on coming to the open gym to work out on your own, please have your lifting or MetCons done by 10am! Our free class begins then and your free time is over. So don’t ask to use the clock or start a 3×5 squat set at 9:55. With CrossFit competitions nearing we have been getting to the gym earlier and earlier. So if you have a lot to do we will be here by 8:30 most every Saturday to ensure you have plenty of time to get in your fitness business.
Ready for the weekend,
<3 Coach Miss J