11.7.22

Front Squat

Every other minute on the minute for 14 minutes complete: 

5 Front Squats (155/225#)

then...

4 Rounds for time of:

21 Wallballs 14/20 to 9/10ft

18 Pull-ups

15 Kettlebell Swings (35/53#)

12 Push-ups

Community Notes:

There will be NO Classes on Saturday 11/12. 

CrossFit KoP is hosting Girls on Girls and the Bro-Down. 

Friday 11/18 - 'Chad' -1000 step-ups in all classes.

Wednesday 11/23 - 7 AM ---> 12 PM Row 10 K

Thursday 11/24 - CLOSED for Thanksgiving

Friday 11/25 - NO 6 AM Class 

(remainder of the day -resume normal schedule)

Quote:

 "Feedback is the breakfast of champions."

Ken Blanchard