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Thursday, February 17th, 2022 WOD

Friday Night Lights


We're just more than a week out of the first CrossFit Open workout. This starts our 3 weeks of Friday Night Lights. The challenge, resilience, personal barriers broken, and camaraderie built through these weeks is memorable and impactful. Join our KSCF Open Team and come test your personal fitness barriers on Friday Nights.



This Week's Programming


  • Fri: Open WOD


KSCF Notes


Our Podium from our 2020 KSCFaceOff


WOD

"13.4"

In 7 minutes complete:

3 Clean and jerk

3 Toes-to-bar

6 Clean and jerk

6 Toes-to-bar

9 Clean and jerk

9 Toes-to-bar

12 Clean and jerk

12 Toes-to-bar

15 Clean and jerk

15 Toes-to-bar

18 Clean and jerk

18 Toes-to-bar...

This is a timed workout. If you complete the

round of 18, go on to 21. If you complete

21, go on to 24, etc.

Rx: 135/95

L3: 115/75

L2: 95/65

L1: 75/55



Strength


Complete 3 Sets

I) Bench Support Bird-Dog Row: 8/arm

II) Inch-Worm to Hollow Holds: 15-30 seconds

III) BB Reverse Curls: 5

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