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Tuesday October 8th, 2019 WOD

2020 CrossFit Open

  • Follow this link to test your fitness in the 2020 CrossFit Open! We had over 30 people sign-up and participate for the CF Open in 2019. Join our KSCF team and test your fitness!

  • Friday Night Lights: Every Friday we will be getting together as a Box to complete the current CrossFit Open workout of the week. This is a great environment where we get our comrades together and push ourselves and encourage eachother. Every Friday night starting at 5:30 pm during the Open.

  • Friday programming will be the CF Open workout for the next 5 weeks


Current planned FNL Locations

October 11th: Flat Top Johnny’s

October 18th: Catalyst

October 25th: World Of Beer

November 1st: Hallo’W’Earls: Back Bay, Earls.

November 8th: Jillian’s


Open Pre-Workout Prep Talk

Strength

Front Squat

8 @ 65%

5-5-5 @ 70%

3-3 @ 75%


WOD


"18.1- Short"


AMRAP 13 mins

8 toes-to-bars

10 DB hang clean and jerks

14 / 12-cal. row


Rx: 50/35

L3: 45/30

L2: 40/25

L1: 35/20


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