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Back in the swing of things

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Back in the swing of things

The Duggernaut!

Warm-up: Foam Roll, Joint Mobility

3 Rounds – Not For Time:
Rope Climb: 1-2 reps
KB Snatch: 8-10 reps/arm
Burpees: 10-12 (as fast as possible)

Clean: Build to a Tough Double in 15-20 Minutes

MetCon – 7 Minute AMRAP:
7 Front Squats (135/95lbs)
7 Chin Over Vertical Plane Pull-Ups

How was Christmas, Hanukkah, Kwanza, or any other holiday I’m forgetting, for everyone? Hopefully it went great, you didn’t gain 10lbs (unless you’re on a strength cycle), and you are ready for CrossFit again! I just wanted to remind everyone that we are back to normal hours and we WILL be having a FREE Saturday class this weekend. Several of you have asked about our closings for New Year’s, but there are none with the holiday falling on a weekend.

It’s a Festivus for the rest of us,
<3 Coach Miss J

P.S. If you are hosting a New Year’s party I will post some good Paleo drinks to serve, and then I will expect to be invited.

Do work!

By | 2017-04-25T14:38:50+00:00 December 27th, 2011|CrossFit Ktown Knoxville, Uncategorized|0 Comments