CrossFit Ktown – CrossFit
A: Clean and Jerk (25 min to hit a 1RM)
B: Gwen (Weight)
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
GUT: Metcon (No Measure)
Accumulate 50 hanging windshield wipers.
XMAS: Metcon (AMRAP – Reps)
I would love for you to take 5 min and write a short Christmas card out to a soldier stationed overseas this holiday season. We will provide the cards, you provide the sentiment. Thank you!
Ask a coach for a card.