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Monday, February 22nd, 2021 WOD

2021 CrossFit Open

As we embrace 2021 and our new lifestyles, the time of year we became accustomed to the diabolical Open workouts has come back upon us. This year, the CF Open is only 3-weeks long. The test of our current fitness will soon be here and you can sign-up to be apart of our KSCF team here. #KSCFam


This Week's Programming

  • Tue: Thruster Max Test

  • Wed: Weighted Pull-up/Ring Row Test

  • Thu: Endurance WOD

  • Fri: Push Press Max Test

KSCF Notes

KSCF Private FB Group.


Amy W. during the 2020 FaceOff


WOD

“Clean the Boat”


AMRAP 3:

21/15 Calorie Row

21 Lateral Erg Burpees

Max Hang Power Cleans (95/65)


rest 3 minutes


AMRAP 3:

18/13 Calorie Row

18 Lateral Erg Burpees

Max Hang Power Cleans (115/75)


rest 3 minutes


AMRAP 3:

15/11 Calorie Row

15 Lateral Erg Burpees

Max Hang Power Cleans (135/95)


rest 3 minutes


AMRAP 3:

12/9 Calorie Row

12 Lateral Erg Burpees

Max Hang Power Cleans (155/105)


L3: 75/55, 95/65, 115/75, 135/95

L2: 75/55, 95/65, 105/75, 115/85

L1; 65/45, 75/55, 95/65, 105/75

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