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CrossFit Open This WEEK!

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CrossFit Open This WEEK!

Yay for Sam getting her muscle-up!

Warm-up

Snatch: 60%x2, 65%x2, 70%x2, 75%x2x2

Clean & Jerk: 60%x2, 65%x2, 70%x2, 75%x2x2

MetCon – For Time:
500m Row
15 Elevated Box Push-Ups (24”/20”)
300m Row
10 E. Box Push-Ups
100m Row
5 E. Box Push-Ups

In case you have forgotten the CrossFit OPEN begins this week! I’m sure your eyes will be glued to the games website on Wednesday evening for the release of the first workout. As a reminder, if you are going to sign-up you have to do so THIS WEEK! The instructions are pretty easy to follow. Go register and then join CrossFit Ktown as the affiliate/ our team!

At Ktown we will be doing the workouts each Friday with a small window of time on Saturdays for those of you who can’t make Friday. Once the WOD is released we will do some slight prep work on Thursdays in the warm-up to help with any unfamiliar movements. Also, if a situation arises where you need to do the WOD earlier than Friday please talk to a coach.

Sign-up already,
<3 Coach Miss J

By | 2017-04-25T14:38:23+00:00 March 5th, 2013|CrossFit Ktown Knoxville, Uncategorized|1 Comment

One Comment

  1. Callie March 5, 2013 at 5:35 pm

    Way to go Samantha!! I know you’ve been working on that MU for awhile, and I’m so glad all the hard work paid off. You’re awesome.

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