Warm-Up: 20 Dislocates, Hip Opener each leg 30 sec, 10 GHD Sit-Ups, 10 Back Extensions, 10 Hang Snatches (45/25lbs)
DL: 5RM (If you did Murph yesterday, it’s okay to go sub-max)
Snatch Balance: 1RM
MetCon – 3RFT
5 Squat Snatches (75% of 1RM)
10 Box Jumps (24/18”)
Finisher: One Arm Hangs from Pull-Up Bar x’s 3. Switch arms as needed.
1. Sectionals – For those of you who are competing in sectionals, they begin this next week! The site just opened up yesterday so you can sign up whenever you like. The cost is $5, which is marginal compared to the past. Once you’ve created an account individually, search for CrossFit Ktown Jacked & Tan (That’s our name), and request to be on the team. We have already created our team, and so you’ll find us and we’ll let you on. PLEASE JOIN! We want as many people as possible to join! Go to www.games.crossfit.com to: Register 1st, and search and request permission to join CrossFit Ktown Jacked and Tan 2nd. Talk to a coach if you need help with this process or scheduling when to come in and do the workouts throughout the next 6 weeks.
2. Climbing Trip Next Week – Next Saturday we are taking a trip to one of my favorite places in the world. Soddy Daisy, TN!!!! This place isn’t so exciting, other than the beautiful sandstone boulder fields that frequent this place. If you are going or want to and don’t have much experience bouldering, next Saturday around noon we will be heading over to the climbing center for some extra practice. Just meet at the gym around 11:45 and we’ll get some food and climb. I usually climb every Tuesday and Thursday around 5:30, so if you want to come sometime this next week then just inquire when I’ll be there.
3. Pay dues – I’m looking at a list of 26 people who haven’t paid us for this month. I know we’re on the honor system here, but we are a business guys. We have to make money, and it’s time to pay the piper. If you haven’t paid by Friday, then we will put up all the names of people who haven’t paid on the white board next to the WOD. Love younz.
Post to comments how you feel today post Murph.