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Thursday and Friday…

Thursday and Friday…

Broad jumping for joy.

Warm-up: 2 Rounds – 20 Walking Lunges, 20 Kettlebell Power Swings (50/35lbs), and 10 Serratus Push-ups

Front Squat: 3RM, 95%x3, 90%x3

Bench Press: 3×5

MetCon – 21-15-9:
1 Arm DB Bent Over Row (33/25%BW)
Clapping Push-ups

Thursday and Friday will be the same workout.  Friday will have an alternate workout for those that come in Thursday.  But if you are 3x/week Ktowner, might I suggest coming in tomorrow and then choosing either Thursday or Friday?

I bet some of you veterans can guess just what workout is coming up.  Keep it secret, keep it safe.

Coach G$

Rise-up in an early set of the Bear Complex.

By | 2017-04-25T14:38:58+00:00 September 6th, 2011|CrossFit Ktown Knoxville, Uncategorized|4 Comments


  1. crossfitktown September 6, 2011 at 10:37 pm

    Think Lawrence of Arabia…


  2. T-Pain September 6, 2011 at 11:02 pm

    The wod is going to be “hang out in the desert and encourage nomadic desert tribes to rebel against the Ottoman Turks” for time?

  3. T-Pain September 6, 2011 at 11:04 pm

    PS can i get a new pic under the Coaches tab of this website? The current one makes me appear to be a little “touched” as my grandma would say.

  4. Ben September 7, 2011 at 9:13 am

    One WOD to rule them all…

Comments are closed.