Warm-up: 20 High Knees, 20 Butt Kicks, 20 Lunges, 5 Attemps at Max Double Unders
MetCon – 1 Round FGB:
Box Jumps (24/18”)
Push Press (75/55lbs)
Row for calories
1 minute at each station, max reps
Bench Press: 5RM
MetCon – For Time:
Hey yous guys (yelled like the kid from The Goonies). It’s been a great couple of September weeks here at CrossFit Ktown. With the football WOD last Saturday, tons of new people visiting our rockin’ spot, the Pilot fundamentals class beginning, some old members returning, the Fight Gone Bad 5 excitement, and the fact we are half way through this hell-of-a-Fight-Gone-Bad cycle it’s been one fantastic month already. I know that the rest of this month will prove to be just as amazing.
We still have the Florida game to look forward to (you know there will be a football Saturday WOD for this…Go VOLS), Fight Gone Bad 5 on September 25th (you can still sign-up, so please do), and the Marine Mud Run this coming weekend.
Let’s put on our fun faces,
<3 Coach Miss J