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01/15/2016

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CrossFit KMK – CrossFit

3-5 min bike/row (No Measure)

choose one or both

Dynamic Stretch (No Measure)

Prep 27 (No Measure)

8 empty can

5 KB thruster per arm

5 low box jump

A: Back Squat (3×5,3,1. 80,90,100+%)

B1: BB hip ext (3×10)

B2: Poliquin raise (3×10)

Seated on bench, curl DB to 90 degrees, raise elbows above ear level then extend the arm and lower down.

Metcon (AMRAP – Rounds and Reps)

12 min

10 Renegade row

10 T2B

10 Offset KB lunge

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