January 17, 2017

WARM UP
5min AMRAP
50 Double Unders
10 Burpees

STRENGTH
Press (12mins)
3 @ 70%
3 @ 80%
3 @ 90%

METCON
10 min EMOM
Min 1: 5 Power Clean @ 70-80% of 1RM Power Clean
Min 2: 10 T2B

-Rest 5 mins-

12min AMRAP
800m Run
Then
Max “Cindy” Rounds
5 Pull ups
10 Push ups
15 Air Squats

Posted in KMF Blog.

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