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08/24/2016

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CrossFit KMK - CrossFitWarm-up3-5 min bike/row (No Measure)choose one or bothDynamic Stretch (No Measure)Prepprep 5 (No Measure)10 KB up lunge(5 per side) 10 hollow rocks 10 empty bar strict SH pressMetconMetcon (AMRAP - Rounds)7 min amrap 10 BB Thrusters 10 Cal sprintMetcon (Time)5 rounds 400M weighted run Backward sled 20…

08/22/2016

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CrossFit KMK - CrossFitWarm-up3-5 min bike/row (No Measure)choose one or bothDynamic Stretch (No Measure)PrepStrengthA: Bench Press (3x10)B1: Front foot elevated split squat (3x8)Front foot on 45lb plateUse BBB2: V bar LM row (3x10)using V handle, straddle bar and perform a bent over rowMetconMetcon (AMRAP - Rounds)15 min 1 lap side…

08/18/2016

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CrossFit KMK - CrossFitWarm-up3-5 min bike/row (No Measure)choose one or bothDynamic Stretch (No Measure)PrepStrengthDeadlift prep 2 (No Measure)20 forward/backward leg swings each 5 high box step up per leg 30 sec supinated grip hangA: Deadlift (3x15 50-60%)B1: Close Grip Bench Press (3x10)B2: Single arm Db sh press(Front rack) (3x12 each…