WOD:

Complete the following, for time
20 Thrusters (115#/75#)
40 Pull-ups
30 Front squats (135#/95#)
30 Chest to bar pull-ups
40 Back squats (155#/105#)
20 Bar muscle-ups

Power Hour
CrossFit Open Workout 12.2
10 minute AMRAP
30 Snatch (75#/45#)
30 Snatch (135#/75#)
30 Snatch (165#/100#)
max rep snatch (210#/120#)

Post time and number of reps completed to comments.

Kristina is all smiles after a big squat at the “Mock Meet”.

Support KCF Powerlifters

This Saturday, two KCF Powerlifters will get their first taste of powerlifting competition at the USA Powerlifting “Rookie” Competition. This event is specifically designed for people who have never competed before or have only done partial events. Kristina R. and Coach Mike will each be paired up with a mentor lifter to help them through the meet.

If you are curious about what a powerlifting meet is all about, this is a perfect opportunity for you to get a lay of the land while cheering on two of our athletes.

Details: USAPL “Rookie” Competition
It’s held at Tacoma Strength, 2354 Jefferson Ave, Tacoma, WA