637-C Redna Terrace, Woodlawn, Ohio 45215
Call Us: +1 513-399-7203 - Mail: info@kw-crossfit.com

"Nothing is impossible, the word itself says "I'm possible!"" Audrey Hepburn.

1/18/16

January 17th, 2016

Warm Up/Work Out

Complete as many rounds as possible in 12 mins of:
Row, 250 m
20 Kettlebell Swing (American)s, 24/16 kg
15 Burpees

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TImeline
0:00-12:00

First round at warm-up pace, then increase intensity for remaining rounds.

 

Strength

Press 5 X 5

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Timeline
12:00-22:00 Warm up for movements and set up gear
22:00-37:00 Lift

Lift

OTM X 15 PJ/SJ

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Timeline

37:00-44:00 Warm up for movements

45:00-60:00 Lift

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