Freaky Friday

Crossfit Mount Kisco – CrossFit Death By: HSPU (AMRAP – Rounds and Reps) BENCHMARK – NOTE SCALE IN COMMENTS (which weights were used +abmat) Increase reps OTM First minute (0:00) 1 rep Second min (1:00) 2 reps 10th minute (9:00)...

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Wednesday

Crossfit Mount Kisco – CrossFit Metcon (Weight) 5 Rounds – OPTIONAL 4 Front Squat right into 8 Back Squat @ 75% of FS Metcon (Weight) 5 Rounds – OPTIONAL 4 Front Squat right into 8 Back Squat @ 75% of FS Metcon (Weight)...

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Tuesday

Crossfit Mount Kisco, Crossfit Mount Kisco – CrossFit Metcon (Time) Partner 6x sets of The following Movements 250/200m Row 20 Wall Balls 20/14 lb. 20/15 Push Ups 20 DeadLift 185/125 lb. 10 Burpee over the Bar

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Monday

Crossfit Mount Kisco – CrossFit Metcon (No Measure) Skill: Kipping T2B 5 sets of 7-15 reps Beginners 2 sets every 2:30 Middle: ~7 reps – Adding kick or making sure to try and hit every time! Advanced: RX – must hit &...

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Friday

Crossfit Mount Kisco – CrossFit Metcon (Time) Partner 150 Double Unders 150 Dumbbell Snatch 50/35 lb 150 Wall Balls 20/14 lb. 150 Ball Slams 50/30 lb. EMOM – 5 Burpees Dropping of the Dumbbell from overhead results in the OTHER...

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THURSDAY

Crossfit Mount Kisco – CrossFit Metcon (Weight) 20 MINUTES 5 SETS OF 3 SQUAT CLEANS- STARTING AT 65% – BUILDING EACH TIME Metcon (AMRAP – Rounds and Reps) AMRAP – 12 MINUTES 5 C2B PULL UPS 10 PUSH UPS 15 AIR SQUATS

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Wednesday

Crossfit Mount Kisco – CrossFit Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September...

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