Archives for 6 Oct,2017

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10/07/2017

Announcements

Represent Kindred @ the New WOD’s On the Block Competition on Saturday, November 18th! Find your partner and reserve online at www.nwotb.com

CrossFit Kindred – CrossFit

Warm-up

Warm-up (No Measure)

INSTRUCTOR CHOICE

WOD

CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds
SCALED 17.2

As many reps as possible in 12 mins of:

2 Rounds of:

Dumbbell Front Rack Walking Lunge, 35/20 lbs, 50 ft

16 Hanging Knee Raises

8 Dumbbell Power Cleans, 35/20 lbs

— then —

2 Rounds of:

Dumbbell Front Rack Walking Lunge, 35/20 lbs, 50 ft

16 Pull-ups

8 Dumbbell Power Cleans, 35/20 lbs

etc., alternating between hanging knee-raises and pull-ups

Strength

Sumo Deadlift (5×3)

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