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Friday, February 9th, 2024 WOD

Alongside our upcoming Friday Night Light workouts, our partner, the OUT Foundation, has created a genderlesss CrossFit Open leaderboard for LGBTQ+ athletes and allies nationwide. They are offering to reimburse members (first come first serve) for their CrossFit open registration fees! Just send your Open registration and OUT in the Open registration ( confirmation to Karina Damiani at The OUT in the Open Leaderboard will aggregate scores from the CrossFit Open athletes can compete to win weekly prizes.

We hope you'll sign up and show up!

KSCF Notes


Pause Snatch at top of the kneecap

  • 3 sets of 3 @ 50%


  • 5 sets of 2 @ 75-85%


Workout 19.3

For time:

200-ft. dumbbell overhead lunge

50 dumbbell box step-ups (24)

50 strict handstand push-ups

200-ft. handstand walk

50-lb. dumbbell, 24-in. box

Time cap: 10 minutes

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