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Wednesday, February 16th, 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

  • Thu: WOD/Accessory Strength

  • Fri: Open WOD


KSCF Notes





Skill

Kipping Drills


WOD


“Life Jacket”

AMRAP 5:

27 Calorie Row

27 Thrusters (115/80)

15 Pull-Ups

Rest 5 Minutes

AMRAP 5:

21 Calorie Row

21 Thrusters (95/65)

12 Chest To Bar Pull-Ups

Rest 5 Minutes

AMRAP 5:

15 Calorie Row

15 Thrusters (75/55)

9 Muscle-Ups

L3: 95/65, 75/55, 65/45

L2: 75/55, 65/45, 55/35

L1: 65/45, 55/35, 45/25

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