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1/14/2016

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CrossFit KMK – CrossFit

3-5 min bike/row (No Measure)

choose one or both

Dynamic Stretch (No Measure)

Dead lift prep (No Measure)

8-3 sec pause at bottom AS

8 empty bar good morning

10 ring row

A: Deadlift (3×5,3,1. 80,90,100+%)

B1: Close Grip Bench Press (3×8)

B2: DB RDL (3×8)

Metcon (AMRAP – Rounds and Reps)

4 rounds for time

1 min sprint

20 lateral box jump

KB OH carry down and back single arm

10 hollow rocks

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