Workout of the Day

CrossFit KMC 191812

I. Warm-Up II. Denise Tribute WOD 20 Minute AMRAP: 10 Deadlifts (135/95) 9 Ab Mat Sit Ups 8 Russian KB Swings (70/53) 7 Box Jumps (30/24)B 6 Power Cleans (135/95) III. Cool-Down

CrossFit KMC 191712

I. Warm-Up II. Every :90 For 8 Sets Snatch DL+Hang Snatch+Snatch Build In Weight III. WOD For Time: 100 DU’s/150 SU’s 30 Snatches (135/95) 100 DU’s/150 SU’s *12 Minute Time Cap IV. Cool-Down

CrossFit KMC 191412

I. Warm-Up II. Partner WOD 24 Minute ARMAP: Buy In: 100 Medball Sit Ups Then… – 2000m Row *Partner Holds KB’s in Farmer Carry While “resting” Then… – Max Rounds Of Cindy With Remainder Of Time *Alt. Rounds III. Cool-Down

CrossFit KMC 191120

I. Warm-Up II. Strength 20 Minutes To Establish a 1RM Deadlift *Form must be PERFECT! III. WOD For Time: 4 Rounds 50 DU’s/100 SU’s 15 T2B 15 Plate Ground To Overhead (45/35) IV. Cool-Down