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October 3rd!

October 3rd!

Former Ktowner, Jenna, repping out some pull-ups at her new box in the Ktown swag!

Warm-up: 10 KB Swings (50/35lbs), 200m Run, 10 KB Swings (50/35lbs), 200m Backwards Run, 20 Air Squats, Samson Stretch (30 seconds)
Power Clean: Work to Heavy Set of 3 (20 minute time cap)

Skill: Hollow Position

MetCon – For Technique:
1 Power Clean Every 30 Seconds for 7:30
(Use heavy set of 3 weight)

Finisher: 50 Hollow Rocks

I hope all of you are informed with some Paleo knowledge and ready for this upcoming Challenge! Paleo journals should be ready to go either tomorrow or Monday. Make sure to take your before pictures as soon as possible! Lastly, don’t forget your $30 to officially be a part of the Challenge and have a chance of winning the big prize (3 months membership)!

October 3rd my Ktowners,
<3 Coach Miss J

By | 2017-04-25T14:38:56+00:00 September 28th, 2011|CrossFit Ktown Knoxville, Uncategorized|0 Comments