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Tuesday, February 14th, 2023 WOD

Check out your emails to get information about signing up for the CrossFit Open coming to our Friday Night Lights this week. It also discusses our upcoming KSCF Face Off coming in April.


This Friday night's after party will be at Lily P's after we crush Friday's WOD.


This Week's Programming

  • Wed: Gymnastics and endurance workout

  • Thu: Accessory Strength and a Tabata WOD

  • Fri: CrossFit Open 23.1

KSCF Notes




Strength


Ia) DB Row: 4 sets of 7

Ib) Iso Ring Row Hold: 4 sets of 30-60 seconds


IIa) Step-Ups: 4 sets of 6-8

IIb) Goblet Squat Holds: 4 sets of 30-45 seconds


WOD


AMRAP 8 mins

40 Double Unders

15 Hang Power Snatch (95/65)

7 Burpees Over Bar

L3: 75/55

L2: 65/45

L1: 55/35

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