Warm-up: 7 KB Swings (50/35lbs), 7 each arm KB C&Js (50/35lbs), Waiter’s Walk 40m (50/35lbs) x2, Lat Stretch, LAX Ball Roll
MetCon – 300:
50 Box Jumps (24”/18”)
50 Deadlifts (135/95lbs)
50 KB Ground-2-Overhead (50/35lbs)
50 Windshield Wipers (45/25lb plate)
What do ripped abs, manly beards, accents, glory, honor, Greece, and CrossFit Ktown have to do with each other? Well… “This is SPARTA!”
Got it now? Today the famous workout “300”, performed by those fine fellas in the movie, was attacked and defeated by CrossFit Ktown warriors. Did you imitate Leonidas and kick the WOD into a deep, dark chasm? Hopefully so.
Always remember Ktowners… “No retreat, no surrender. That is CrossFit law. And by CrossFit law, we will stand and MetCon… and die. A new age has begun: an age of fitness! And all will know that 300 Ktowners gave their last breath to defend it!
<3 Coach Miss J