Wednesday

Crossfit Mount Kisco – CrossFit

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Warm-up

1:00 Row maintain warm up pace – 65-70% effort

18 Knee-Push Ups

15 Air Squats (first 4 reps slow)

12 Russian Swings

9 American Swings

6 Slow Goblet Squats

1:00 Row maintain harder than warm up pace 75-80%

(Workout sets are to be done at 85+% effort)

Metcon (Weight)

5 Rounds of Barbell Complex:

Power Clean

(BK) Hang Power Clean

TNG Power Clean

2 Split Jerk

Begin 70% of Split Jerk

Split Jerk (No score here – Split Jerk %)

Metcon (4 Rounds for time)

4x500m Row

Rest 3:00

Record each round – 5 scores

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