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08/12/2017

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CrossFit KMK - CrossFitWarm-up3-5 min bike/row (No Measure)choose one or bothDynamic Stretch (No Measure)PrepMetconRoney (Time)4 Rounds for time of: 200m Run 11 Thrusters, 135# 200m Run 11 Push Press, 135# 200m Run 11 Bench Press, 135#In honor of Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern…

08/09/2017

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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)2x through 10 Banded chop per side 10 empty can 10 cal 30 sec hollow holdMetconMetcon (Time)21-15-9 SDLHP bar over burpeeMetcon (Time)3 rounds 600m run side sled drag 20 off set KB lunge 20 weighted…