Workout of the Day

CROSSFIT KMC 190605

I. Warm-Up II. WOD: For Time: 21-15-9 -KB/DB DL (2 70s/53s) -HSPU *3 Minute Rest 15-12-9 -KB/DB Thrusters (53/35) -Burpees *The 3 Minute Rest Is Included In The Total Time III. Cool-Down

CROSSFIT KMC 190531

I. Warm-Up II. Strength: Bench Press 10-8-6-4-2 *Build In Weight III. WOD: For Time: W/ Partner -200 Wall Balls (20/14) *Partner 1 Performs Wall Balls While Partner 2 Runs 200m *Alternating Rounds IV. Cool-Down

CROSSFIT KMC 190530

I. Warm-Up II. WOD: 3 x 5 AMRAP: -1 Burpee -1 Pull Up -25 Double Unders/ 50 Single Unders *Increase Repetitions Each Round *3 Minute Rest Between AMRAPS *Start Where You Finished Last Round III. Cool-Down