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11/06/2017

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CrossFit KMK – CrossFit

Warm-up

Warm-up (No Measure)

2 x through

w/partner is possible

p1-7 cal

P2-jumping jack

switch then

medball toss + burpee x 3 each

10 alt lunge

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

10 CS Snow Angle

10 DB Ext Rotations

10 KB High Pull

10 Good Morning + Squat

Strength

A: Back Squat (3 x 10 @ 1-1/4 reps)

Metcon (No Measure)

3 x through

10 pull-up

10 SL BB RDL

10 static palof W/ split squat

Metcon

Metcon (AMRAP – Rounds)

6 min amrap

20 cal

10 BJ

10 KBS

Metcon

Metcon (Time)

3 rounds

400 M run if not raining

5 strict HSPU or 8 NO thigh HRPU

10 T2B or K2E

20 Fast walking lunge