3 Rounds for time of:
20 Kettlebell Swings (55/70#)
20 Box Jumps (24/30")
20 Ab Mat Sit ups
Community Notes:
Save the date....Saturday, November 23rd at 12:30PM CrossFit KoP will be hosting another intergenerational wod at CrossFit KOP for members and their children/nieces/nephews/grand kids/god kids/siblings under the age of 18 to do a workout together. The class is a regular class for members but the kids are FREE! The last one was a blast, we hope you can join us.
Quote:
“We must remember that one determined person can make a significant difference, and that a small group of determined people can change the course of history.”
-Sonia Johnson
1 comment:
9:00 & 10:00am
Peterson 9:54 Rx
Flounder 14:10 25"
Jen F 9:29 35#/13"
Mike C 13:06 55#
Jason 11:16 55#
Tom 11:11 53#
Kate K 9:25 45/21"
Stephanie 9:22 26/21
Regi 8:20 35/20
Oleg 12:02 Rx
Shoeless 12:40 55/25
Rob 12:12 35#
Erika 8:05 44/21
Stasie 12:11 35/17 Su
Gavin 11:45 45#
Post a Comment