CrossFit KMC 190715

I. Warm-Up

II. Strength
3 Rounds
-Back Squat x 8-10 reps (55%/60%/65%)
*Rest 60 seconds
-Strict Pull-Ups x 8-10 reps
*Rest 60 seconds
-Hollow Rocks or Hollow Hold x 30-45 seconds
*Rest 60 seconds

III. WOD
Complete as many rounds and reps as possible in 9 minutes of:
-6 Dumbbell Thrusters
-6 Burpees
-12 Kettlebell Swings

IV. Cool-Down

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