Warm-Up: 10 Ring Rows, 10 Serratus Push-Ups, 25 Double Unders, 30 sec. each shoulder in flexion & external rotation
PP: 8×3 @ 80% 1RM (rest about 45 sec. b/n sets)
MetCon – Nasty Girls
3 Rounds For Time
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135/95)
-Christmas, New Year’s, and arctic weather have all prevented Ktown from promoting our FREE Saturday 10AM class the past two weeks. However, we plan on returning to the norm and hosting the class tomorrow…that is if the weather holds out. Check the site tomorrow morning and we’ll be sure to have updated the site by 8:30AM at the latest. Trust me; we won’t close unless it’s necessary.
Too long has passed since the Saturday crew has blessed these Ktown halls,
With a merry melody that mimics whipporwhill’s calls.
For Jack Frost to lay a sheet of snow to deter the class o’ morn,
Would surely further Ktown’s absence of norm.
In spite of dreams of a white delight,
This CrossFitter has a different wish tonight.
Instead of ice crested upon branches like pearls,
This young chap just wishes to do Nasty Girls.