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xfitkits

Tuesday 21 May

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CrossFit Kitsilano – CrossFit


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Warm-up (No Measure)


3 Sets

10-20 second top of the dip hold.
10-20 second bottom of the dip hold
10 Dual KB Swings
8 Dual Kb Cleans
6 Dual KB Front squats tempo @ 31X0

Power Clean (E90 sec x 8 )


Above the knee + below the knee + ground

Metcon (4 Rounds for reps)


AMRAP 4 x 3

5 power cleans 95/65
7 Ring Dips
20 wall balls 20/14

-rest 1 min between amraps-

Monday 20 May

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CrossFit Kitsilano – CrossFit


View Public Whiteboard

Warm-up (No Measure)


3 Sets

20sec Single Arm Wall Facing Handstand Hold/arm
20sec Single Arm Active Hang
10 Ring Mountain Climbers/leg
5 Empty Barbell Thurster with 3 second pause Overhead

Metcon (AMRAP – Rounds and Reps)


In Pairs

AMRAP 35

800m Run
60 SA DB Hang Clean and Jerks
40 Toes to Bar

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