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Happy Halloween

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CrossFit KMK – CrossFit

Warm-up

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

8 CS snow angel

2 TGU

10 ring push-up

30 sec HS hold

Clean prep

Strength

A1: Incline DB chest press (3 x 10)

A2: Single leg BB RDL (3 x 10 per leg)

Metcon (Time)

21-15-9

WB

Box jump

Metcon

Metcon (Time)

4 rounds for time

8 PC

10 ring roll-out

12 cal bike/ Ski

15 push-up

rest 60 sec.