06/17/2017

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CrossFit KMK - CrossFitWarm-upBike, jump, row (No Measure)2 min of eachDynamic Stretch (No Measure)PrepWarm-up (No Measure)2 x through 10 PU to down dog 10 empty bar goodmorning 10 PC+FS 30 DUMetconLinda (Time)10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body Weightteams of 2-3 , average of all…

06/16/2016

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CrossFit KMK - CrossFitWarm-up3-5 min bike/row (No Measure)choose one or bothDynamic Stretch (No Measure)PrepWarm-up (No Measure)2 x through 5 CS incline plus 5 goblet side lunge 10 PU to down dog As group 3 position clean prepStrengthA1: Bench Press (3x5@65-75% or 10-12 reps)A2: Pull-ups (3 x 8)Metcon (Weight)3 x through…

06/15/2017

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CrossFit KMK - CrossFitWarm-up3-5 min bike/row (No Measure)choose one or bothRooney (No Measure)30sec of each jumping jack,Scottish jump, seal jump, foot fireDynamic Stretch (No Measure)PrepWarm-up (No Measure)2 x through 10 Trap 3 per 10 hip swing 10 KB swing 10 min sup grip hangStrengthA1: Deadlift (3 x 5@65-75% or 10-12)A2:…