Warm-Up: 25 Plate Snatches with OH Squat (45/25lbs)
MetCon – For Time:
100m Run / 20 Pull-Ups / 20 Sit-Ups
200m Run / 15 Pull-Ups / 20 Sit-Ups
300m Run / 10 Pull-Ups / 20 Sit-Ups
400m Run / 5 Pull-Ups / 20 Sit-Ups
-As most of you know by now, we promote a free workout on Saturday mornings at 10AM for anyone and everyone. We’re going to change things up on you a little bit this weekend by incorporating a trail jog in the beautiful Smoky Mountains! This will be an opportunity to get out in nature and enjoy the scenery while getting some great exercise. Those of you who have been coming to the gym for the last couple of months are used to taking Saturday off, but this will be a great chance to actively recover from this past week of work at CrossFit Ktown. We’ll be jogging The Cucumber Gap Trail Loop for those of you who are familiar with this area.
-Carpool is meeting at CrossFit Ktown @ 8:15AM SHARP! (Please don’t be late, and if you are on your way and need to let us know, call Coach CBo 865-274-7730 or Coach G 865-591-8923 ASAP)
-If you are coming but don’t want to meet at the gym, then just meet us at Elkmont. We’ll be starting at The Little River Trail @10AM!
-So please, come out, bring a friend, and enjoy the great Smoky Mountain CrossFit Ktown trail jog followed by an hour of social bar-b-q eating in Townsend! Once again if you have any questions on Saturday morning, call Coach CBo or Coach G (numbers posted above)! Can’t wait to see you all there!