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House of pain II

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CrossFit KMK – CrossFit

Warm-up

Warm-up (No Measure)

2 x through W/ partner

20 cal (10 each)

10 MB toss with burpee

10 Sit-up MB toss

Wheelbarrow down + 10AS

Prep

Warm-up (No Measure)

2 x through

10 DB ext rot

10 KB thruster

10 Ring row

30 sec hang

Clean prep

Metcon

Metcon (AMRAP – Rounds)

25 Min AMRAP

Partner (split)

50 cleans

25 cal

20 bar facing burpee

50 FS

25 cals

20 BF burpee

50 PP

25 cal

20 BF burpee

50 Thruster

25 cal

20 BF burpee