Archives for 7 Jan,2018

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01/08/2018

Announcements

Kindred Fit Body Challenge starts next Wed. Jan 17th and ends Wed. Feb 28th. 6-week Challenge to lose body fat and gain muscle mass. Rules & registration online at kindredfitbody.wodifyrise.com

CrossFit Kindred – CrossFit

Warm up

Warm-up (No Measure)

Coaches Choice

0-10 min

Strength

Back Squat (6×3 Every 90 Sec )

75% of desired 1RM (current 1RM plus 20lbs)

WOD

Metcon (Weight)

EMOM 12

5 thrusters 95/65

5 burpee

both movements in the same minute if athletes begin to miss the reps in the minute, reduce the number of BURPEES, keep thrusters at 5.

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