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CrossFit KMK – CrossFit


3-5 min bike/row (No Measure)

choose one or both

Dynamic Stretch (No Measure)


Warm-up (No Measure)

10 banded step over

10 push-up W/ sh tap

10 Good morning + squat

As group Snatch prep


A1: Rev grip Bench press (3 x 8-10)

Holding bar with supinated grip, lower the bar like a regular bench press

A2: Mixed grip pullups (3 x 8)

1 hand pronated 1 supinated

switch from set to set.


Metcon (Weight)

10 min EMOM

1- 15 cal row

2-10 FS

Metcon (AMRAP – Rounds)

18 min

Prowler sprint

200M sprint

10 DB snatch(5 per)

10 ring roll- out

rest 1 min