Best moment of my CrossFitting life.

Warm-up: Joint Mobility, 10 Serratus Push-Ups, 10 Mobility Lunges, Hip Opener Stretch (30s), Dead Hang (20s)

Power Snatch: 15 Minutes to Establish 1RM

Hang Snatch: 8 Minutes to Establish 1RM

MetCon – For Lowest Score:
AMRAP 3 Minutes
12 Wall Balls (20/14lbs)
8 Hand Release Push-Ups
Rest 1 Minute
AMRAP 3 Minutes
15 KB DL (70/50lbs)
7 Toes-2-Bar
Rest 1 Minute – REPEAT

ATTENTION: Next Friday we will be doing a WEDDING WOD in honor of all our new brides/grooms and marriages at Ktown. This will happen during the 5:30pm class, so if you come, be prepared. Guys you can wear a suit if you want to participate and ladies who aren’t married you can wear an old bridesmaid dress. This is being put on by DIVA, Michelle Park, and Samantha Lane as the chairwomen of our social fun. If you don’t want to wear anything and still want to work out we will let you, but there may be chastising involved.

Enjoy the Regionals vid…If you have problems viewing it then I’m sorry, but I used approved music from youtube’s own website that is FREE and made specifically for people to use on their videos. That is also the reason the music kind of sucks.

Forever yours,
<3 Coach Miss J