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Make up Day

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CrossFit KMK - CrossFitWarm-up3-5 min bike/row (No Measure)choose one or bothDynamic Stretch (No Measure)PrepGeneral prep (No Measure)5 inchworm with push up 8 KBS 10 ring rowStrengthMake up strength (No Measure)Spend 20min or so on 1-2 strength movements you may have missed. BS FS DL Sh press Oly liftMetconBlake (Time)4 Rounds…

Make up day

By: 0

CrossFit KMK - CrossFitWarm-up3-5 min bike/row (No Measure)choose one or bothDynamic Stretch (No Measure)PrepGeneral prep (No Measure)5 inchworm with push up 8 KBS 10 ring rowSkillMake up skill (No Measure)Spend 15-20 min on skill work Olympic lifts HS Kip DU, ETCStrengthMake up strength (No Measure)Spend 20min or so on 1-2…