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Sunday Funday

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CrossFit KMK – CrossFit


3-5 min bike/row (No Measure)

choose one or both

Warm-up (No Measure)


10 DB Ext Rotation

10 Squat Jumps

45 Sec Hollow Hold

5 Burpee to high jump

Metcon (Calories)

Partner/Group Bike Cals:

Depending on # of people we are going to accumulate max calories

Metcon (AMRAP – Reps)

Partner WOD:

25 Min Amrap:

20 Wall Ball while partner holds plank

Farmer Carry down & Back x4 while partner air squats

20 Partner Leg Raises with partner throwing feet down

20 Cal Sprint while partner does situps