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11/20/2017

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CrossFit KMK - CrossFitWarm-upCoaches choice (No Measure)3-5 minDynamic Stretch (No Measure)PrepWarm-up (No Measure)2 x through 5 kb high pull 10 goblet squat 5-Sampson lunge 30 sec hang Clean prepStrengthA: 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…

11/16/2017

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CrossFit KMK - CrossFitWarm-upCoaches choice (No Measure)3-5 minDynamic Stretch (No Measure)PrepWarm-up (No Measure)5 KB high pull 10 banded step-over 10 GM + squat Group Clean prepStrengthA: 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 apartMetconMetcon (AMRAP…