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10/04/2017

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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)MetconMetcon (AMRAP - Rounds)7 min 5 T2B 7 Thruster 9 sit-upMetcon (AMRAP - Rounds)15 min 1 x as fast as possible 30 cal row/ski 50 KBS…

10/03/2017

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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 DB ext rot 5 MC+FS 5 box jump 1 min hang As group Clean/jerk prepStrengthA: Back Squat (3x5-5-5)Metcon (Weight)3 x through 16 front/side raise 10 BB RDL 10 DipsMetconMetcon (AMRAP -…