Warm-up: Waiter’s Walk circa bldg. (50/35lbs)
10 Walking Lunges with KB
10 Push Press each arm with KB
20 Double Unders
Movement Practice for MetCon
MetCon – Festive 40 Chipper:
40 DB Squat Cleans (50/35lbs)
40 Box Jumps 18″ – no step-ups
40 KB SDHP (50/35lbs)
40 Hang Muscle Snatches (45lbs)
40 Jumping Back Squats (45lbs)
Finisher: 90 seconds L-sit on parallettes
Today was nasty. End of story. Good work all around!
With Oktoberfest Games this weekend, CrossFit Ktown will be closed Friday and Saturday. That means we won’t be open tomorrow or Saturday. No one will be here. The gym will be locked. BUT…several people have said they are going to come to their regular scheduled class and do air squats outside in front of the gym for the whole hour. Get at it!
Good luck to all those competing this weekend. You can keep up with us via my Facebook profile, CrossFitKtown on Twitter, and a nightly blog post right here.