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KB Class – 04/03/19

CrossFit SoCo – Kettlebell

Metcon (No Measure)

5 min body prep

3x

Lunge

death march

Bear crawl

Roll / cartwheels

Metcon (Weight)

4 sets

8 Snatch (4/4)

4 side side front from kick throughs

Metcon (Time)

For Time

10-8-6-4-2 Thruster pivot

100 ft farmers carry

Metcon (Weight)

Emom 12

1- 6 Swing + Squat swing

2- :30 beast hold

3- 8/side swing high pull

Metcon (Weight)

2x

8 Halos seated straddle

8 squeeze curls

4 bottoms up press

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