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Short Post

Mark get your knees out!

Warm-up: Arm Circles (all ways), Leg Swings (all ways),

[15 Push-Ups, 15 Air Squats, 15 Sit-Ups x3]

MetCon – For Total Squats:
AMRAP Back Squats @ 80% 1RM
1 Mile Run

AMRAP Back Squats @ 75% 1RM
30 Burpees

AMRAP Back Squats @ 70% 1RM
75 KB Swings (50/35lbs)

I am keeping the post short tonight because I am currently working on Death Days Video Day 1. Hopefully this will keep you from rioting until the shirts arrive. Don’t worry they are coming.

Boomsday in 5 days,
<3 Coach Miss J

The gals having a good time.

By | 2017-04-25T14:38:59+00:00 August 29th, 2011|CrossFit Ktown Knoxville, Uncategorized|2 Comments


  1. G8r Dave August 30, 2011 at 7:18 am

    Mark only THOUGHT he was getting away with slightly sloppy form…MissJ is EVERYWHERE!

  2. Noel August 30, 2011 at 9:39 am

    And to that I say BOOM!!!! (while flexing my tricep!)

Comments are closed.