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11/20/2017

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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)

2 x through

5 kb high pull

10 goblet squat

5-Sampson lunge

30 sec hang

Clean prep

Strength

A: Back Squat (3 x 3-5@75-85%)

B1: Land mine step back and press (3 x 8)

Step into back lunge, stand and press.

B2: one arm DB row w/ rotation (3 x 10)

Row DB to the hip then rotate up from T spine.

Metcon

Metcon (No Measure)

8 min Emom

1-30 sec bike/ski 7/10 cal

2-30 sec KBS 20+ in time

Metcon (No Measure)

8 min Emom

8-12 cal row

12 WB