Warm-up: 800m Run, 15 Med. Ball Throws, 20 Walking Lunges w/ Twist, 10 Leg Swings (all dir.), Hamstring Stretch, Hip Opener on GHD, 400m Row

MetCon – The Chief:
5 Rounds of 3 minutes  work 1 minute rest
3 Power Cleans (135/95lbs)
6 Push-ups
9 Air Squats

Tonight’s Paleo recipe comes from the guys over at BBQ Addicts (click the link to read the recipe, full of yummy pictures!).  It’s amazing.  I made it at Ktown’s Meatfest 2010.

Coach G

By | 2017-04-25T14:39:44+00:00 May 26th, 2010|CrossFit Ktown Knoxville, Uncategorized|4 Comments


  1. cna training May 30, 2010 at 3:59 pm

    My cousin recommended this blog and she was totally right keep up the fantastic work!

  2. Travis May 31, 2010 at 6:02 am

    I’m currently on the honeymoon in a Spanish port city called Vigo, but I thought I should wish everyone good luck with the death days. I’m truly sad I’ll miss them. I was able to do a Met con yesterday and talked some crossfit with the ship’s Austrian trainer. But as a warning, don’t do dumbell cleans on a boat, the ocean was a bit choppy and I got a little sea sick afterwards. See you guys next week.

  3. crossfitktown May 31, 2010 at 1:00 pm

    haha good stuff Travis! That’s what we like to see. And we’ll think about you during death days.

  4. forrest May 31, 2010 at 10:58 pm

    who are you and who is your cousin? you should both be @ cfktown dying w/ us this week

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