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06/13/2017

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CrossFit KMK – CrossFit

Warm-up

3-5 min bike/row (No Measure)

choose one or both

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

5 KB high pull

10 lateral band step over

5 low box jump

40 sec HS hld

Metcon

Metcon (Time)

21-15-9

DB clean

WB

push-up

Metcon (Time)

4 rounds

400M run

10 burpee over the box

20 FR walking lunge

KB OH carry

rest 1 min