Warm-up: 15 1-arm KB swings, each arm (35/20lbs)
15 OHS at 45lbs
MetCon – Fran:
So here are two major announcements – first, CrossFit Ktown will be closed this Friday and Saturday for the Oktoberfest competition. Wish our competitors luck if you see them! Secondly, the nutrition seminar has been canceled for Wednesday, but has been rescheduled for October 14th. Coach G is sincerely sorry, but of course feel free to give him a hard time.
Loving CrossFit Ktown,
<3 Coach Miss J