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08/05/2017

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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)2 x through 10 empty can 10 ring row 30 sec HS hold 10 GMMetconBradshaw (Time)10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-undersIn honor of U.S. Army…

08/02/2017

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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)2 x through 10 CS snow angels 5 low box jump 5 alt pistol 5 of each, high pull, MC, FS,PP,BSMetconKaren (Time)For Time: 150 Wall-Ball Shots, 20# / 14#Metcon (No Measure)3 rounds Battle rope ski…