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Don't try this at home, or for that matter, in here either.

Warm-up: 200m Run, 15 Push-Ups, 15 Sit-Ups, 200m Backwards Run, 15 Push-Ups, 15 Sit-Ups, 400m Run, 20 Air Squats

Skill: Dip/ Ring Dip

Front Squat: 5RM; 5 @ 95%, 5@ 90%

MetCon – 3 Rounds for Time:
50 Double-Unders
20 Burpees

Ktowners we really need you to start signing up for this Halloween Bash on Friday! Sign-ups are on the whiteboard near the showers. We need to see how many people are coming to plan the workout as well as to buy supplies. Even if you aren’t sure what you are bringing, go ahead and put your name on the board. Several of you have said you will be out of town, and you will be missed, but if you are in town you better be here!

1000 burpees for those who don’t come,
<3 Coach Miss J

Surekha managed to wear a costume and workout attire at the same time.

By | 2017-04-25T14:38:54+00:00 October 24th, 2011|CrossFit Ktown Knoxville, Uncategorized|1 Comment

One Comment

  1. Rachface October 26, 2011 at 9:25 am

    1000 burpees to those who don’t come???? Goodness, what a mean gym! I want to

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