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Tuesday, March 9th, 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

  • Wed: Kipping and HSPU drills

  • Thu: Skills and Drills/Short duration WOD

  • Fri: CF Open 21.1 WOD

KSCF Notes


Suck... It... Up... #Persevere

Strength


Press


in 12 minutes complete,


10 reps @ 60%

2 sets of 5 @ 70%

1 Max Rep Set at 75%

WOD

"Swan Boat"


18-15-12-9-6


Cals Row

Thrusters (75/55)


L3: 70/50

L2: 65/45

L1: 60/40

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