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11/07/2017

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CrossFit KMK – CrossFit

Warm-up

Warm-up (No Measure)

3 x through

30 sec bike

30 sec ski

30 sec alt KBS

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

5 CS incline +

6 PU W/ rot

5 low box jump

5 KB windmill per side

clean prep

Strength

A1: Single Arm Dumbell Press (10-12 per arm)

Perform starting with both arms extended, alternating

A2: 1 arm LM bent over row (3 x 10 per arm)

Stand perpendicular to LM, grip end of BB, perform just like Db row

Metcon (No Measure)

8 min EMOM

1-8 cleans BB/DB

2-10 dips

Metcon

Metcon (AMRAP – Rounds)

15 min

30 sec Bike sprint

30 sec battle rope

20 weighted sit-up

10 Alt step up