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Littering and…?

Littering and…?

Decker is strong.


Skill: Kipping Pull-up and Strict Muscle-up

Squat: Quickly build to heavy single; drop to 90% and do 2 reps OTM for 5 total sets

MetCon – For back pats:
Walk to the bottom of the hill
Run up hill (~500m)
Walk back down the hill
Run back up the hill

Remember to floss daily or even more if you can,
Coach G

By | 2017-04-25T14:38:32+00:00 August 24th, 2012|CrossFit Ktown Knoxville, Uncategorized|4 Comments


  1. Patrick August 24, 2012 at 10:24 am

    I’m freaking out, man…

  2. Braers August 24, 2012 at 10:43 am


  3. AG August 24, 2012 at 5:46 pm

    What is “rounding down percentages?”

    I’ll take “Things you don’t do at Ktown for $200, G”

  4. Coach G August 24, 2012 at 5:53 pm

    Press without doing at least two sets of wall slides is another.


Comments are closed.