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Tuesday, September 17th, 2019 WOD

KSCF Upcoming Dates to Remember

  • Southie Showdown 9/21 & 22: We have 3 members and one former member competing this weekend. We have a FB conversation and a group of us will be attending to support our KSCFam

  • 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!

Southie Showdown 2016


EMOM 12 min:

5 Banded MU transition

30-sec hollow hold

5 Glide Kips



Complete as many rounds and reps as possible in

12 minutes of:

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then, 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups

every 2 rounds.

M 50-lb. dumbbells

F 35-lb. dumbbells

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