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11/16/2017

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CrossFit KMK – CrossFit

Warm-up

Coaches choice (No Measure)

3-5 min

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

5 KB high pull

10 banded step-over

10 GM + squat

Group Clean prep

Strength

A: Deadlift (3x 5-7@65-75%)

Metcon (No Measure)

3 x through

10 DB chest press

10 Alt high box step up W DB’s

20 Band pull apart

Metcon

Metcon (AMRAP – Rounds)

20 min Amrap

30 cal 60-62 on bike. 900+ski

5 PC

10 Lateral box jump

15 Sit-up

rest 60 sec

Move quick set a consistent pace