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Happy November

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CrossFit KMK – CrossFit

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20 cal warm up (No Measure)

20 cal each

bike

row

ski

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

10 alt KB swing

10 CS victory

10 empty can

6 monkey swings

Snatch prep

Strength

A1: DB stepup w/ curl (3 x 8 per side)

Curl DB as you step up

A2: Arnold press (3 x 10)

Seated on bench, palms start facing in as you press OH rotate palms out.

Metcon (No Measure)

9 min EMOM

1- 10 thruster

3- 30 DU

3- 30 sec HS hold

Metcon

Metcon (No Measure)

3 rounds, 1 min each. ALL OUT

Battle rope

rest 30

ski

rest 30

Sit-up

rest30

ALT DB snatch