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KB Class – 03/06/19

CrossFit SoCo – Kettlebell

Metcon (Weight)

4X

12 Double Front Rack Walking Lunges

Overhead Carry Back

1:00 Plank Hold

Metcon (Weight)

3x

Kneeling Muscle clean strict press x 6/ side

10 Iron Cross Punchouts

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Goblet Squat

Pushup

Metcon (No Measure)

Finisher

Band Curls

Band Pressdowns

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