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04/15/2017

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CrossFit KMK – CrossFit

Warm-up

20 cal warm up (No Measure)

20 cal each

bike

row

ski

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

8 CS snow angel

8 low box step up

10 Alt pistol

6 PU w/sh tap

Strength

Make up strength (No Measure)

Spend 20min or so on 1-2 strength movements you may have missed.

BS

FS

DL

Sh press

Oly lift

Metcon

Metcon (Time)

3 rounds

250M row

sled drag

10 FS

10 KBS

10 Sup grip DL