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CrossFit KMK – CrossFit


Metcon (No Measure)

2 x through

30 sec jumping jack

30 sec bear crawl

30 sec alt lunge

Dynamic Stretch (No Measure)


Warm-up (No Measure)

2 x through

30 sec HS hold

8-1 arm ring row

10 leg swings

5 of each w/ BB

RDL, HP, FS, sh press

snatch prep


A1: Deadlift (3 x 10)

Add a pause at knee level

A2: Rev grip Bench press (3 x 10)

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

Metcon (Weight)

3 x through

10 Alt lunge with bicep curl

20 banded tricep press down

10 BB Sh press
Move quick from ex-ex rest 1 min



Metcon (AMRAP – Reps)

10 Min

250m Row

10 DB Snatches/Side

10 BB Rollouts

Cool Down

Warm-up (No Measure)

Static stretch of time