Warm-up: 10 Air Squats, 400m Run, 10 Arm Circles (all directions) x2
MetCon – 5 Rounds For Time:
10 Deadlifts (225/155lbs)
Heads up Ktowners! Remember we have the CrossFit Regional Competition this weekend in Columbus, Ohio beginning on Friday and running through Sunday. We will post our progress and pictures on Twitter/Facebook. Due to the competition (this is a huge CrossFit event if you know nothing about it) we are going to be closed Thursday and Friday. There will be no free class on Saturday. Make sure your friends know we are closed this Saturday if they were planning on visiting our hallowed halls. Also, we will post workouts on Wednesday night for Thursday and Friday so that you can do some CrossFit on your own or with some CrossFit Ktown peeps. I know we have had this written on the board at the gym for a while, but most of you all don’t read anything other than the workout.
If you are 3 days a week and are missing a day your visits roll over. You don’t have to come 3x a week, you can come 2x one week and 4x the next. Think of it as 12 visits a month rather than 3x per week.
Okay that is all,
<3 Coach Miss J