Warm Up:
Skill Work (i.e. Muscle Ups, Double Unders, Hand Stand Push-Ups, etc..)
WOD: "Helen"
400 meter run
21 Kettlebell Swings (53lb/35lb)
12 Pull Ups
3 rounds for Time
3,2,1 Go!!!
Anfarm- KCF Sponsor for 2013 NW Regionals
Hard Workers Soft Wears
King CF Crowned Best CrossFit Gym 2011 in Western WA
STR/KE MVMNT
King CF link to Reebok
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