Warm-up: 20 one-armed dumbbell swings (each arm)
Deadlift: 5 singles
MetCon – Barbara:
5 Rounds for Time (rest 3 minutes between rounds)
50 Air Squats
(45 minute time limit)
It was half Barbara before, but today Barbara reared her full head at CrossFit Ktown. That’s cool… because you CrossFit Ktowners owned her! We, as coaches, decided to time cap the workout at 45 minutes (rest time included) knowing that this would be nasty. I give props though because every single member who Rx’ed it came in either right at 45 minutes or under. I am a proud little coach tonight. I am double proud due to the fact that so many people PR’ed their Deadlift today, especially the ladies! The PR board will have to be changed.
Remember we have our FREE Saturday class tomorrow at 10am and all are welcome. We will be open until noon after that if anyone needs/wants to make-up a missed MetCon or would like to lift. Sadly, I will be the only coach tomorrow with CBO and G out of town. Also, we have our Halloween party next Friday at 6:30pm. You all better be here with awesome costumes on.
Removing my name from the top Deadlift spot and loving it,
<3 Coach Miss J
-Post to comments what you’re doing this weekend.