Saturday September 22, 2018

*CFT Group Standard Warm-up* plus 4 mins of the following: Roll up to candle stick, straight jump and tuck jump

WOD: AMRAP in 15 mins of the following: 10 KB swings (53/35) 10 SDHP w/ KB 10 Box Jumps - 24"

Chris "Kit" Bailey, our newest trainer w/ the CFT family took on "King Kong" today... King Kong is a workout that has been floating around the CrossFit world for little while now.  Certainly one of the heaviest, if not the heaviest of the CrossFit WODs, King Kong mixes heavy lifts with bodyweight gymnastic movements. 3 Rounds 1 Deadlift 455# 2 Muscle Ups 3 Squat Cleans 250# 4 Handstand Pushups

I was only able to capture Round 2 of the WOD.  Kit finished in 7:09 RX'd!  One word: STRONG! Click here to watch Kit take on Round 2 of King Kong!


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