Warm-up: 10 Big Kip Swings, OWLs (25/10lbs), 10 each arm KB Snatches (35/20lbs), 15 Parallette Push-Ups
Snatch: 1RM, then 6 singles @ 60%
MetCon – Helen:
3 Rounds for Time
21 KB Swings (50/35lbs)
Update: We are going on a CrossFit Ktown hike July 23rd-25th. It’s a 3 day, 2 night trip but if you can’t come on Friday then we have mapped it out so that you can meet us on Saturday without doing too much mileage. The whereabouts will be up in the Great Smoky Mountains of course. Novices are welcome, but it is ranked about a 7 on a 1-10 scale for difficulty. You all CrossFit though, so you’ll manage fine.
Sign-ups are on the board,
<3 Coach Miss J