Warm-up: 20 Dislocates, 10 Pull-Ups, 10 Pistols (5 each leg), 10 Ring Push-Ups, 20 Sit-Ups x2
MetCon – For Time:
Finisher: Muscle-Up Practice
The 2K row…seems so easy at first glance…until you actually start rowing. I think my voice (as well as some fellow members/ Coach E$’s voices) will be gone tomorrow, but it was well worth it to yell at all of you! Congrats on some fantastic numbers today!
On another side note, Fight Gone Bad 5 went off without a hitch! It was terrible, it was hot, and it was literally a “fight gone bad,” but it was great at the same time. (I’m speaking from personal experience.) A big thanks goes out to everyone from Ktown who participated and an even bigger thanks to those who donated! CrossFit Ktown raised $1320 for Livestrong, the Wounded Warrior Project, and the CrossFit Foundation! Also, thank you to Doug, Megan, Brandon, and Rachael who helped count reps and yell at us to go harder. And of course we can’t forget our camera lady for the day, Dani Huff, thanks gal! Next year we expect more of you Ktowners to sign-up.
Here are pictures from the event,
<3 Coach Miss J
P.S. Matt Nadaud was a late participator in FGB5. Sadly, I don’t have any pictures on the gym camera of him. We do have some on another camera and will acquire them soon.