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08/08/2017

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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)

2x through

10 KB high pull each side

10 CS snow angel

10 KB thruster

Clean prep as group 2x

Strength

A: Back Squat (3x 5,3,1 up to new 1rm)

Metcon (No Measure)

9 min EMOM

1- 10 DB/KB clean

2- 5 DB/KB lunge per leg

3- 20/25 PU W/M

Metcon

Metcon (Time)

3 rounds

5 tire flip

400M

5 PC

10 ring roll-out

Cool Down

Group stretch (No Measure)

coach’s choice