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WOD

AMRAP 4 Minutes

10 Push-Ups

15 KB Sumo DL High Pull (53/35)

5 Burpees


rest 4 Minutes


AMRAP 3 Minutes

10 Push-Ups

15 KB Sumo DL High Pull (53/35)

5 Burpees

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THE KSCF CLASS SCHEDULE WILL CHANGE BEGINNING ON JUNE 3rd. Be sure to check out our live schedule so you are timely to your classes.


Dates to Remember:

  • Saturday, June 1st, 7 am - 3 pm: Sam, Jess, & Ari are competing at CrossFit Crag. Some of our KSCFam will be attending to cheer them on. Reach out if you're interested in attending.

  • Tuesday, June 11th & June 18th, 6:15 pm: Core Breathing & Activation clinic w/Bryan Kent.

  • Saturday, June 29th, 10 am: KSCF PRIDE WOD. All friends/levels/community invited for the WOD


WOD


“Century Club”


Teams of 3

For Time:


100/75 Calorie Row

100 Box Jump Overs (24/20)

100 Power Snatches (75/55)

100 Thrusters (75/55)

100 Chest to Bar Pull-ups

100 Thrusters (75/55)

100 Power Snatches (75/55)

100 Box Jump Overs (24/20)

100/75 Calorie Row

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NO WEIGHTLIFTING CLASS TONIGHT. THE BOX WILL BE USED FOR A COACHES PHOTO SHOOT BEGINNING AT 6:30 pm.


Dates to Remember:

Saturday, June 1st, 7 am - 3 pm: Sam, Jess, & Ari are competing at CrossFit Crag. Some of our KSCFam will be attending to cheer them on. Reach out if you're interested in attending.

Tuesday, June 11th & June 18th, 7:15 pm: Core Breathing & Activation clinic w/Bryan Kent.

Saturday, June 29th, 10 am: KSCF PRIDE WOD. All friends/levels/community invited for the WOD


How well do you know your Community?!? Can you name this KSCFam member?

Strength

Back Squat


EMOTM for 15 mins

3 reps @ 70%


WOD

“Carbon Copy”


For Time:

1 Toes to Bar, 10 Box Jumps (24/20)

2 Toes to Bar, 9 Box Jumps

3 Toes to Bar, 8 Box Jumps

4 Toes to Bar, 7 Box Jumps

5 Toes to Bar, 6 Box Jumps

6 Toes to Bar, 5 Box Jumps

7 Toes to Bar, 4 Box Jumps

8 Toes to Bar, 3 Box Jumps

9 Toes to Bar, 2 Box Jumps

10 Toes to Bar, 1 Box Jumps

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