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Monday, November 18th, 2019 WOD

This Week's Programming

  • Tuesday: Ring MU drills

  • Wednesday: Accessory Strength

  • Thursday: Clean work

  • Friday: Open day waiting to see how YOU feel

Check your emails today!

KSCF Dates to Remember

  • November 23rd: Turkey Throwdown competition in Smithfield, RI. Come cheer us on!!

  • December 7th: KSCF BoxGiving. We'll be completing an endurance WOD, having a Potluck with our own KSCFam bringing some cooked goods, Athlete Brewing bringing some NA post-workout beer, and a White Elephant gift exchange

  • February, 2020: KSCFaceOff 4!!!

"CrossFit is FUN!!!" - (maybe) Monica W.


1 Hang Power Snatch + 1 Squat Snatch

- Every 90 Secs for 12 minutes. Starting at 60%, building in weight



AMRAP 12 mins

50 Double Unders

40 Air Squats

30 DB Cleans

20 Burpees

10 DB Push Jerk

Rx: 45/25

L3: 40/20

L2: 35/15

L1: 30/10

Last completed 11/16/18

*sorry so late o:)

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