Jordan Barney

CrossFit KMC 191018

I. Warm-Up II. “20.2” 20 Minute AMRAP: 4 DB Thrusters (50/35) 6 Toes-To-Bar 24 DU’s Scaled: (35/20), Hanging Knee Raises, Single Unders Master’s Scaled: (35/20), Sit-Ups, Single Unders III. Cool-Down

KMC 30 191017

I. Warm-Up II. “KB Killa” 5 Rounds: 20 KB Swings 12 (L/R) KB Press 20 KB Romanian DL 12 KB Bent Over Row 20 KB Goblet Squat III. Cool-Down

CrossFit KMC 191015

I. Warm-Up II. Skill 10 Minute EMOM: Round 1-5: 5-8 Strict Pull Ups Round 6-10: 10-15 Kipping/Butterfly Pull Ups III. WOD 6 Minute AMRAP: 12 Box Jump Overs (24/20) 12 Alternating DB Snatches (50/35) IV. Cool-Down

KMC 30 191015

I. Warm-Up II. “Fatal 40” 40 Ring Row 40 Box Step Ups 40 JJ’s OR 75 Single Unders 40 Hip Bridges 40 Ab Bicycles III. Cool-Down

CrossFit KMC 191014

I. Warm-Up II. Strength Every :90 For 8 Sets 2 Squat Cleans *Build In Weight III. WOD 3 Rounds For Time: 50 DU’s/100 SU’s 25 Toes-To-Bar 5 Squat Cleans (185/155) IV. Cool-Down

KMC 30 191014

I .Warm-Up II. “The 13th HORROR” H- Hand Release Push Ups O- Overhead MB Squat R- Ring Row R- MB Romanian DL O- Overhead MB Lunge R-Row for Cals *13 Reps of each, try to get 13 rounds!