10/11/2017

By: 0

CrossFit KMK - CrossFitWarm-up3-5 min bike/row (No Measure)choose one or bothDynamic Stretch (No Measure)PrepWarm-up (No Measure)2 x through 10 Cs archer 15 banded glute walk 10 DB cuban press 5 KB thrusterMetconMetcon (AMRAP - Rounds)12 min 15 cal bike 10 ALT step-up(24-20) 5 burpee rest 1 minMetcon (Time)3 rounds Rest…