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CrossFit KMK – CrossFit

Warm-up

Warm-up (No Measure)

W/ Partner

P1- 45 sc bike/ski

P2- plank

then switch

3 x through

Prep

Warm-up (No Measure)

2 x through

5 KB high pull

5 KB squat w/ press out

1 lap

8-1 arm ring row

5 alt pistol

Clean complex (Work on technique with a little added weight.)

2 clean pulls from floor

2 HPC

2 cleans

Metcon (Time)

5 Rounds(25 Min Time Cap):

400M Run Sandbag Run

1.5x Bodyweight Sled Drag

20 Banded KBS

20 Push Up (8 HSPU)