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This one is for you Ed!

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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)

10 Groiners

10 GM Thrusters

10 Sec Sprint

1 Min Sup hang

5 Box Jumps

Metcon (AMRAP – Reps)

7 Min AMRAP:

7 Cal Sprint

7 Hang Clusters

-Rest 5 Minutes

Metcon (AMRAP – Reps)

7 Min AMRAP:

7 DL

7 Bar Over Burpees

Rest 5 Minutes

Metcon (AMRAP – Reps)

7 Min AMRAP:

7 Pull Ups

7 Box Jumps