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Test week

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CrossFit KMK – CrossFit


3-5 min bike/row (No Measure)

choose one or both

Dynamic Stretch (No Measure)


Warm-up (No Measure)

2 x through

10 DB ext rot

10 banded step over

10 PU w/sh tap

30 sec HS hold


A: Bench Press (3 x5,3,1 up to new 1 rm)

B1: Pull-ups (3 x 8 strict if possible. MU can be sub)

B2: GHD raise (3 x 8-10)


Metcon (Time)

20 seconds Amrap Manmakers

40 seconds Amrap Burpee Box Jump over or Step overs

300m Run (90 seconds or less of work here)

rest 60-90 sec x 3 sets

Cool Down

Group stretch (No Measure)

coach’s choice