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Sunday Funday

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CrossFit KMK – CrossFit

Warm-up

Bring Sally up (Time)

Bring Sally up

Prep

Warm-up (No Measure)

2 x though

10 DB ext rot

10 low box jump

10 push-up to down dog

10 empty bar Sh press

10 Birdogs

Metcon (Time)

WOOP Partner Style, Woop- Woop:

Buy In 1000m Row/Ski

While P1 is rowing, P2 is holding KBs in the front rack. Switching every 30 Seconds then

5 rounds Each

12 Deadlifts

12 Box Jumps

12 DB Push Press

Same Buy out as buy in

*1 Person works at a time during the 5 rounds