Warm-up: 10 Good Mornings (45/25lbs), 10 Jumping Back Squats (45/25lbs), 10 Behind-the-Neck Jerks (45/25lbs) x2, Hip Opener (1 minute each side), 10 Arm Circles (all ways)
Push Press: 3-3-3
MetCon – 20 Minute AMRAP:
50 KB Swings (50/35lbs)
1 Mile Run
AMRAP Cindy with leftover time
(Score = Cindy Rounds)
I know this was the first day back at Ktown since Death Days for a lot of people and it was a tough one. Thank you, CBo. Summer is ending, school is starting up, the coaches are back from vaca, and things are getting back into the daily grind. While this doesn’t sound super fun we have some exciting events up ahead. Let’s remind you of them.
1) Ktown Classic Golf Tournament August 20th at Lambert Acres
2) Linda Saturday August 27th at CrossFit Ktown
3) Marine Mud Run Saturday September 10th. (There is still time to sign-up.)
I think this is the basic update for the next few weeks. If I am forgetting something post it to comments.
Glad to be back,
<3 Coach Miss J
P.S. If you came all 5 days of Death Days then you need to sign our “Death Day” sheet and write the size of t-shirt you want.