Warm-up: 300m Row, 25 Push Presses (45/25lbs), 300m Row
Clean: Work to heavy single; follow with 10 singles at 80%
Front Squat: Use the clean heavy single weight and do a max set
MetCon – For Time:
30 Clean and Jerks (50% of heavy single)
Finisher: Work on weaknesses
The Marine Mud Run went off without a hitch. Every Ktowner got muddy, soaked, and even verbally assaulted for being on steroids (almost every Ktowner). We had a lot of fun and made some indelible memories/trusk mud stains. There was a contingent from CrossFit Knoxville and the CrossFit in Maryville. Good to see our fellow CrossFitters getting out and using their fitness for good instead of evil.
If you missed out on the Mud Run, there is still time to sign up for the CrossFit Ktown Race For the Cure team! Get on it!
And finally, I have mentioned to several of you that CrossFit Ktown is getting a team together for the Ragnar Relay from Chattanooga to Nashville (185 miles). This is a 12 person, running relay that takes us along the Tennessee River, through the stills of Lynchburg, and in to the birthplace of country music. If you are sincerely interested in running 3 legs (legs vary in length from 3-9 miles), please contact me ASAP. It’s going to be EPIC!
Fly, you fools,