Grim + Tears = Grim Weeper

Warm-up: 10 Ring Push-Ups, 10 KB Swings (50/35lb), Run 400m x2

Mobility: 20 Dislocates, 10 Narrow Air Squats, Frog Stretch (30 seconds), Kip Swings

MetCon – Grim Weeper:
25 Box Jumps (24”/18”)
15 Man-Makers (35/20lb DB’s)
400m Weight Carry (35/20lb DB’s)
50 Sit-Ups
12 Man-Makers
400m Weight Carry (35/20lb DB’s)
50 Sit-Ups
9 Man-Makers
25 Box Jumps
(The same dumbbells used for the man-makers are the dumbbells used for the weight carry. No squat for the man-makers.)

Can anyone stand another Death Day workout tomorrow? I know I am just so excited because it’s CBo’s workout. And if his workouts are anything like his warm-ups then you guys should probably be more than a little scared.

Remember that next week we are closed, but we will post workouts on this site. Call up a bunch of your CrossFit Ktown buddies, go to a park, wear a CFKT shirt, and show people what working out is all about. I guarantee you will at least have a little fun. Although, this is not a money back guarantee.

Lastly, check out our facebook account. We are trying to update pictures from Regionals as well as Warrior Dash. I know it is a slow process so bear with me.

“To be idle is a short road to death,”
<3 Coach Miss J

The chubby cheeks.