KMC 30 191114
“Deck ‘O Fun”
16 min WOD:
2-10 card= # of reps
face cards= 10 reps
jokers= 10 burpees
spades- squats
hearts- ring rows
clubs- ab mat sit ups
diamonds- jumping jacks or SU (X2)
Today's WOD
CrossFit KMC 191212
Open Gym Accessory
20 Rounds:
- :20 Sprint on Runner
- :40 Walk
100 GHD Sit Ups
100 Hip Extensions
Posted in Workout of the Day
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Workout of the Day
- Wednesday, Dec 11, 2019Push Press 5x5Push Press for load: #1: 5 reps #2: 5 reps #3: 5 reps #4: 5 reps #5: 5 repsFor Time10-9-8-7-6-5-4-3-2-1- HSPU*25 Double Unders/50 Single Unders Between Each SetScaled= Box HSPU
