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Call Us: +1 513-399-7203 - Mail: info@kw-crossfit.com

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

2/10/16

February 9th, 2016

Warm Up:

Put 65/55 on bar

 

5 PSN

5 OHS

5 BSQ

5 Good mornings

5 bent over rows

Complete round and rest 1 min

4 rounds

 

Strength:

EMOTM, Alternating Minutes X 10

Strict Press 5X8 at 65% of 2 RM

10 Russian KB swings HAP or 30 sec

 

WOD:

Continuous clock for 17 min

Every :30 for 10 min

1 PCL/1 CL go to HAP

 

When clock hits 10 complete

7 min AMRAP

3 bar muscle ups (scale: if you can do unassisted dip and CTB pull up, do bar mu progressions, if not do 3 negatives)

6 DL using your final weight

9 burpee over bar

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