That's teamwork!
Warm-up
Press: 5-3-1-1-1
MetCon – 3 Rounds for Time:
10 Box Jumps (24/20”)
20 KBS (50/35lbs)
30 DU’s
200m Run
Finisher: 30-45 Toes-2-Bar
First of all let me give a big congratulations to 5 Rivers CrossFit on the well hosted competition this Saturday! Another congratulations goes out to all the Ktown teams who competed and those that placed on the podium!
Secondly, remember that this Saturday the 21st from 8-8:45am we will have a rowing seminar at the gym. There will be no Open gym until it is finished. If you come in be prepared to participate and clean up your row form! Trust me, you all need it!
Thirdly, have you signed up for Oktoberfest yet? Diva has!
See you crazy kids tomorrow,
<3 Coach Miss J
I signed up and Ready to rock!