January 10, 2017

WARM UP
3 Rounds
25 Double Unders
10 KB swings (light weight)
5 push ups

STRENGTH
PRESS (12mins)
5 @ 65%
5 @ 75%
5 @ 85%

METCON
7min AMRAP
200m Run
10 pull ups

2min Rest

7min AMRAP
10 Deadlift 115/75
7 Hang Power Clean 115/75
5 S2O 115/75

2min Rest

7min AMRAP
15 Cals Bike
15 KB Swings 53/35

Posted in KMF Blog.

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