Jordan Barney

CrossFit KMC 191011

I. Warm-Up II. “Open 20.1” 10 Rounds For Time: 8 Ground-To-Overhead (95/65) 10 Bar Facing Burpees *15 Minute Time Cap Scaled (45/65) Scaled Masters 55+ (45/35) III. Cool-Down

CrossFit KMC 191010

Open Gym Accessory 5 Minute Skii (Easy Pace) *Stretch Shoulders For 5 Minutes 5 Minutes Of Planks (Rest As Needed) *Stretch Hips For 5 Minutes 5 Minute Skii (Easy Pace) *Stretch Quads/Hamstrings For 5 Minutes

KMC 30 191009

I. Warm-Up II. 16 Minute AMRAP: “Death By Burpee” 5 Burpees 10 Squats 3 Burpees 15 Russian Twists (L/R) 1 Burpee 10 Banded Press III. Cool-Down