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Randy – Another hero workout at Ktown

Home/CrossFit Ktown Knoxville, Uncategorized/Randy – Another hero workout at Ktown

Randy – Another hero workout at Ktown

Remember to chalk up in the bucket (and refrain from chalk clapping)!

Remember to chalk up in the bucket (and refrain from chalk clapping)!

Warm-up: 2 Rounds – 15 Dips, 15 Good Mornings (45/25lbs), 300m Row, 15 OHS (45/25lbs)

Pull-up: Work up to a 1RM

MetCon – Randy:
75 Power Snatches (75lbs)

Finisher: Sign up for the CrossFit Ktown Christmas Cocktail Party

The cocktail party is fast approaching.  Make sure you sign up on the board at the gym and let everyone know what you’re bringing.  There are definitely some gaps to fill food-wise, so make it happen!

I hope everyone’s Thanksgiving was stellar,
Coach G

By | 2017-04-25T14:40:05+00:00 November 30th, 2009|CrossFit Ktown Knoxville, Uncategorized|2 Comments


  1. James December 1, 2009 at 7:12 am

    Ahh man, you mean we can’t be like Lebron and throw chalk in the air before a metcon… Sign me and Rach up for the party, I’ll bring broccoli casserole unless there is something else needed…Oh, and don’t forget! This Saturday, Saturday, Saturday, is the 25th annual Santa Claus 7’s Rugby Tournament, were the fastest, most elite, 200+ pounders this side of the buffet table will compete for the Golden Santa trophy. Check Knoxville Rugby’s website for more details…

  2. crossfitktown December 1, 2009 at 10:46 am

    Everyone who is available should field trip to the rugby game on Saturday, let’s make it happen!
    Coach CBo

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