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10/10/2017

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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

10 empty can

5 Kb thruster

30 sec hollow hold

8 Cuban press

Group clean prep

Strength

A1: Front Squat (3×8)

A2: Kneeling 1 arm Sh press (3 x 12 per arm)

1 knee down 1 knee up, press with the same arm as the down knee

Metcon (No Measure)

9 min EMOM

1- 5 strict HSPU

2-10 burpee

3- 5 HPC

Metcon

Metcon (Time)

3 rounds

5 tire flip

KB OH carry

300M run

10 Hammer strike